Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

150 m run

10 Kb Thrusters

10 SDHP w/KB

150 m row, sprint

Workout warmup:

Set up stations and do 10 reps of each movement

Workout:

FGB (Fight Gone Bad) Last done 6/27/2017

3 Rounds For Total Reps

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Endurance:

FGB, 5 rounds

5 Rounds For Total Reps

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Lift:

Power Cleans:

On the 2 min for 20 min.

1st 5 sets, 1 shrug+1 High hang+1 from ground

2nd 5 sets, 1 Hang+1 PC from ground.

Skill:

30 sec of handstand practice for 10 rounds

Do hand stand against the wall, taking feet off the wall as much as possible for 10 rounds.