The Ghost
6 Rounds of 1:00 each: Row, Burpees & Double-Unders; Rest 1:00
Interval · Intervals: 6 × 4:00 on / 0:00 off
Fight Gone Bad
3 Rounds of 1:00 each: Wall Balls, SDHP, Box Jumps, Push Press & Row; Rest 1:00
Interval · Intervals: 3 × 5:00 on / 1:00 off
Fight Gone Bad II
3 Rounds of 1:00 each: Wall Balls, SDHP, Box Jumps, Push Press & Row; Rest 1:00
Interval · Intervals: 3 × 5:00 on / 1:00 off
AMRAP 20: Row + Burpees + Wall Balls
AMRAP 20: 15 cal Row, 10x Burpees, 15x Wall Balls
AMRAP · AMRAP 20:00
Baseline
500m Row, 40x Air Squats, 30x Sit-Ups, 20x Push-Ups, 10x Pull-Ups
For Time · For time, cap 15:00
5 Rounds: 250m Row Under 0:45 + 50 Unbroken Double-Unders
5 Rounds: 250m Row, 50x Double-Unders
For Time · For time, cap 30:00
800m Row + KB Jerks + Handstand Walk
800m Row, 66x Jerks, 132ft HS Walk
For Time · For time, cap 25:00
