MONDAY

STRENGTH
4xBarbell Complex (Heavy)
Cluster+Front Squat+Push Press+Push/Split Jerk

METCON
32x DL (135/95)\
32x Push Ups
32x R-KBS 1.5/1
32x Ab Mat Sit Ups
16x DL (185/135)
16x Push Ups
16x R-KBS 1.5/1
16x Box Jumps
16x Knee Raises
8x DL (225/155)
8x Push Ups
8x R-KBS 1.5/1
8x T2B

WEDNESDAY

FIGHT GONE BAD (w/ Judge)
3 Rds
1 min: WBS
1 min: SDHP (75/55)
1 min: Box Jump (20)
1 min: Push Press (75/55)
1 min: Cal Row
1 min: REST
* 2 heats, each person has a judge
* Score is total reps

FRIDAY

COINDITIONING
3x 200m Run, :60 rest btwn ea
2 min REST
3x 400m Run, 2 min rest btwn ea

METCON
7 min AMRAP
6x Power Clean (115/85)
6x Front Rack Lunge (115/8