Endurance:  Dynamic Drills ROM

Warm Up:  3 rounds

• 400m run
• 6 pullups/6 ring dips
• 25 air squats

Strength/Stamina:  3 rounds

• 3 front squats (Max squat)
• 10 x pistol (r/l 5 each side)
• 20 double unders

Working Capacity:

• 30 burpee
• 15 Clean & Jerk
• 1000m row

Durability: 

• 30 wall ball situps
• 30 wheel rollouts

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats / 20 rollovers / 30 oh squats / 20 pushups

BENCHMARK
FIGHT GONE BAD

1 minute of each exercise, complete all 5 with 1 minute rest; repeat 3 x for time!

• C2 row for calories
• Push Press
• Box Jump
• SDLHP
• Wall Ball

Durability:  3 rounds

• 50 GHD
• 50 Back Extensions