Category: Pre Workout / Skill

3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries

3 rounds for time of:
20 Kettlebell Swings (53#35#)
20 Kettlebell Goblet Squats (53#35#)
20 Kettlebell Goblet Lunges (53#35#)
100m Single Arm Kettlebell Overhead Carry (53#35#)

Light Running DT

4 rounds for time of:
18 Deadlifts (115#/75#)
12 Hang Power Cleans (115#/75#)
9 Push Jerks (115#/75#)
Run 400m

7 RFT: Burpees, AbMat Sit-ups and Rope Climbs

7 rounds for time of:
10 Burpees
20 AbMat Sit-ups
1 Rope Climb

2-4-6-8-10: Shuttle Runs and Wall Walks

2-4-6-8-10 reps, for time of:
Shuttle Run, 50 ft
Wall Walk

FGB Style: Wall Balls, Sumo Deadlift High-pulls and Double Unders

4 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (95#/65#)
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

10-8-6-4-2: Bar Muscle-ups and Squat Snatches

10-8-6-4-2 reps, for time of:
Bar Muscle-up
Squat Snatch (95#/65#)

AMRAP 15 mins: Rows, AbMat Sit-ups, and Ring Dips

Complete as many rounds as possible in 15 mins of:
Row 300m
20 AbMat Sit-ups
10 Ring Dips