Turkish Get-Up 1-1-1-1-1 Core Work 3 (or 4) Rounds - Not For Time 30 Russian Twists (25/15 lbs) 20 Second Hollow Hold 15 Weighted Sit-ups (Behind the head - 10lbs) 10 Toes to Rig
For Time: 200m Run 30 Kettlebell Swings (24/16 kg) 30 Burpees 30 Single Arm Kettlebell Lunges (24/16 kg) 400m Run 30 Grass Hoppers 30 Calorie Bike 30 Ring Dips 200m Run
Fight Gone Bad 3 Rounds - Max Reps at Each Station in 1 Minute Wall Ball (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (24/20") Push Press (75/55 lbs) Row (Calories) Rest
