(A) Skills - Rope Climb

(B) 15 Thrusters 60/43
3 Rope Ascents
12Thrusters
2 Rope Ascents
9 Thrusters
1 Rope Ascents

(A) Back Squat 5@75% 3&85% 1+@95%

(B) 3rnds run "Unbroken Helen"
400m Run
21 KB Swings
12 Pullups
*Go as heavy as possible with unbroken reps

(A) Deadlift 5@75% 3@85% 1+@95%

(B) 3Rnds
400m Run
3 Power Clean 60/43
3 Push Press 60/43

(A) Clean & Jerk
2@60% 2@65% 1@70% 1@75% 1@80% Then perform another 3 lifts with your choice of increasing load. If you feel good, go for a PB.

(B) 10-8-6-4-2-4-6-8-10
Perform on the starting reps of 10-2
Sqt CLEAN into THRUSTER 45/35
TTB
Then on the increasing reps of 4-10
THRUSTERS
KTE

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
SDHP 30kg (Reps)
Box jump (Reps)
Push-press 30kg (Reps)
Row (Calories)