1. Warm up/mobilize
2. Endurance class
For Time
Row 50 calories
50 ab mat situps
50 DU
Sprint 200m
Row 40 calories
40 ab mat situps
40 DU
Sprint 200m
Row 30 calories
30 ab mat situps
30 DU
Sprint 200m
Row 20 Calories
20 ab mat situps
20 DU
Sprint 200m
Row 10 calories
10 ab mat situps
10 DU
Sprint 200m
CF class
3. Skill
Turkish get up
4. Strength
Turkish get up
10 each arm
5. WOD
Fight Gone Bad
3 Rounds
1 minute per station, 1 minute rest between rounds
Wall-ball (20/14)
SDHP (35/25)
Box jump (24/21)
Push press (35/25)
Row (Calories)
6. Recovery