BEGINNERS
amrap 7′
12 DL
9 Burpees
rest 1′
amrap 7′
9 Dumbbell Thrusters
12 Jumping Lunge
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INTERMEDIATE
amrap 12′
5 Ctb/7 pull Up
10 Push Up
15 Step Up
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ADVANCED
Fight Gone Bad
3 rounds of
1′ minute each station
max Rep of:
WB 20/16 pound – SDHP 75 Pounds – BJ 20 Inch – PP 75 Pounds – Cal Row