Context:  Competition – Pace each movement individually for the best score

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1min Wall-ball

1min Muscle Clean or KB Sumo Deadlift High Pull (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Box Jump, (Health: 12″, Athletic/Performance: 20″)

1min Push-press (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).