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BWWU - "A" Movements

"FGB Style" - Pull-ups, Ring Pushups, Toes-to-bars and Air Squats

3 rounds, 30 secs per station, of: Pull-up Ring Pushup Toes-to-bar Air Squat Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

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ELEMENTS

3x AMRAP 5 mins: Sumo Deadlift High-pulls, AbMat Sit-ups and Suitcase Carries

For 3 cycles: AMRAP in 5 mins of: 12 Sumo Deadlift High-pulls, 35/25 lbs 15 AbMat Sit-ups Suitcase Carry, 26/18 lbs, 100 m Rest 1 min between each cycle. For each cycle restart the AMRAP.

Switch hands at 50m on the suitcase carry.

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FITNESS

3x AMRAP 5 mins: Sumo Deadlift High-pulls, AbMat Sit-ups and Suitcase Carries

For 3 cycles: AMRAP in 5 mins of: 12 Sumo Deadlift High-pulls, 75/55 lbs 15 AbMat Sit-ups Suitcase Carry, 53/35 lbs, 100 m Rest 1 min between each cycle. For each cycle restart the AMRAP.

Switch hands at 50m on the suitcase carry.

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ADVANCED

3x AMRAP 5 mins: Sumo Deadlift High-pulls, AbMat Sit-ups and Suitcase Carries

For 3 cycles: AMRAP in 5 mins of: 15 Sumo Deadlift High-pulls, 95/65 lbs 20 AbMat Sit-ups Suitcase Carry, 70/53 lbs, 100 m Rest 1 min between each cycle. For each cycle restart the AMRAP.

Switch hands at 50m on the suitcase carry.

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Nothing assigned for June 30, 2016