Fight Gone Bad

Warm up with 1k Run

Then for total reps, 3 rounds of

• 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
• 60 seconds Sumo Deadlift Highpulls @ 65lbs
• 60 seconds Box Jumps
• 60 seconds Push Press @ 65lbs
• 60 seconds Double Unders
• 60 seconds rest

EMOM for 10 minutes alternate

• Even minute –  5 x Barbell Rollouts @ 135lbs
• Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.