Every 2:00 for 12:00 (6 sets)

Tempo Front Squats x 3 reps 32X1


"Fight Gone Bad!"
3 rounds for max reps of:
1-minute of Wall-ball Shots (20/14 lbs to 10')
1-minute of Sumo Deadlift High Pulls (75/55 lbs)
1-minute of Box Jumps (20")
1-minute of Push Presses (75/55 lbs)
1-minute of Rowing (Calories)
Rest 1-minute between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

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