5 4 Fighting

Strength

5min AMRAP, REST 5MIN X3

FITNESS

5min AMRAP

5 DBL DB Hang Clean 35s/20s

5 DBL DB Front Squats 35s/20s

5 DBL DB STOH 35s/20s

10 Ring Rows

Rest 5min

5min AMRAP

3, 6, 9, 12, 15 . . .

DBL DB Thruster 35s/20s

MB Sit-ups 20/14

Rest 5min

5min AMRAP

12 Alt DB Hang Clean & Jerk 35/20

9 Box Step Overs 24/20

PERF / COMP

5min AMRAP

5 DBL DB Hang Clean 50s/35s

5 DBL DB Front Squats 50s/35s

5 DBL DB STOH 50s/35s

15 Pull-ups

Rest 5min

5min AMRAP

3, 6, 9, 12, 15 . . .

DBL DB Thruster 50s/35s

T2B

Rest 5min

5min AMRAP

12 Alt DB Hang Clean & Jerk 50/35

9 Box Jump Overs 24/20