In Wod

For load
Thruster
3-3-1-1-1

Fight gone bad
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

WEIGHTLIFTING
Weightlifting
Snatch
80% 4×1

Snatch High Pull
3×3 -choose weight-

Front Squat
85% 3×3

Barbell Sit-ups
5×5 -choose weight-

Powerlifting
Warm up 40-50-60% 5-5-3
70% 3
80% 3
90% 3-failure

Front Squat
80% 2×4
85% 2×3

Barbell Sit-ups
5×5 -choose weight-

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