Warm Up
3 Rounds
10 Dead lift
20 Sit Ups
10 Box jumps

3×20 Russian Swings
Snatch 5×5

WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups

Warm Up
3 Rounds
100 jump Rope
Lunge Backwards/ Lunge
10 Front Squat
1 Burgener

DeadLift 3×10
Education

WOD
20 Yard Sprints
On the minute
every minute
for 20 minutes

Warm Up
2 Rounds
10 Front Squat
10 Russian Twists
10 Burpees
High Knees><Butt Kickers

Snatch Complex x 2
Overhead Squat 5×5

WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps 3×10

Mats
Ladders

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Burgener x 3
Front Squat 4×5

WOD 30 for 30
3 Sets
30 Seconds Jumping Jacks
30 Seconds jog in Place
30 Seconds plank
30 Seconds jog in place
30 Seconds mountain climbers
30 Seconds Jog in Place
30 Seconds of Lunges
30 Seconds jog in place

You may wear whatever you would like to the final.
It must be school appropriate and athletic apparel.
Non athletic shoes will result in a zero on the final.
NO Crocs or opened toed shoes of any kind or mode

FINAL
Fight Gone Bad
3 Rounds
1Minute Push Press 45/65
1Minute Box jumps 20/24
1Minute SDLHP 16/24
1Minute Jump Rope every 10=1
1Minute Ball Slams 12/20

300 Total Repetitions equals a 5

Warm Up
1200m Run

WOD The Qualifier
21-15-9
Push Press 45/65
Box jumps 20/24
SDLHP 16/24
Jump Rope Add a zero to the number
Ball Slams 12/20

Fight Gone Bad Explanation
FINAL

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees

Snatch 3×10
Cleans 3×5

WOD
20 Minute Progression
Russian Swings

Warm Up
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP

Russian Swings 3×20
Split Jerk 5×5

WOD
Push Press
2×3
3×2
5×1
Increase load set by set

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
25 Glute Bridges
Backwards/Lunge

Mats
Ladders

WOD
100m Sprint
50 Squats
100m Sprint
40 Squats
100m Sprint
30 Squat
100m Sprint
20 Squats
100m Sprint
10 Squats