3 Rounds - Max Reps at Each Station in 1 Minute Single Arm DB Front Squat (50/35 lbs) Single Arm DB Front Squat (Opposite Arm) Burpee Over Dumbbell Rest
4 Rounds - Max Reps at Each Station in 1 Minute Row (calories) Double Kettlebell Front Rack Hold (24/16kg) (every 5 seconds = 1 rep) Box Jump Overs (24/20") Handstand Push-up Sit-ups Rest
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
Pull-up & Toes to Bar Complex Option 1) 3 Pull-ups + 3 Toes to Bar Option 2) 3 Pull-ups + 3 Toes to Bar + 3 Chest to Bar Option 3) 5 Pull-ups + 5 Toes to Bar + 2 Bar Muscle-Ups
4 Rounds - Max Reps at Each Station in 1 Minute Burpee Box Jumps Bike (Calories) Russian Kettlebell Swings (32/24 kg) Rest