8/6 HSPU
L1: 8/6 pike push-up or scale with plates
L2: 8/6
L3: 10/8
5 burpees
10 thrusters
20 second true hollow hold
L1: DB thruster; 45/35
L2: 75/55
L3: 95/65
400m run
15 pull-up
20 deadlift
1 minute rest
L1: 135/95; ring Row
L2: 205/135; pull-up
L3 225/155: chest to bar
20 DB snatch (10/10)
20 sit-up
20 hand release push-ups
Rest 5 min
12 minute AMRAP:
10 calorie bike
14 pistol (7/7) or 40 air squat
50 DU or 100 jumping jacks (25 attempt)
20 DB snatch (10/10)
20 sit-up
20 hand release push-ups
Rest 5 min
12 minute AMRAP:
10 calorie bike
14 pistol (7/7) or 40 air squat
50 DU or 100 jumping jacks (25 attempt)
100 wallball (20/14#)
30 clean & jerk
400m run
L1: 45/35
L2: 105/75
L3: 135/95
12 back squat
20 box jump
L1: 45/35
L2: 115/85
L3: 135/95
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll
L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold
L2: 35/20+; 3×45; 75/55
L3: 50/35+; 4×45; 95/65
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll
L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold
L2: 35/20+; 3×45; 75/55
L3: 50/35+; 4×45; 95/65
20 deadlift
50 double under (or 25 attempts)
200m run
15 deadlift
50 double under (or 25 attempts)
200m run
10 deadlift
50 double under (or 25 attempts)
200m run
5 deadlift
50 double under
200m run
L1: 135/95+
L2: 205/135+
L3: weight increases after each 200m run. 225/155; 245,165; 275,185; 315/205 (only for L3)
Min 1: pull up
Min 2: box jump
Min 3: power snatch
Min 4: calorie row
Min 5: rest
L1: 45/35 or DB snatch
L2: 95/65
L3: 135/95
(Fight Gone Bad style – transition within minute)