For time:

1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

♀ 65 lb. ♂ 95 lb.


Fight Gone Bad
Designed to mimic the time and intensity of an MMA bout with three five-minute rounds, Fight Gone Bad earned its name after MMA fighter BJ Penn said that, compared to a real fight, it was “like a fight gone bad.” When the timer buzzes, athletes perform 60 seconds each of:

Wall-balls, 20/14 pound ball, 10-foot target
Sumo Deadlift High-pull, 75/55 pounds
Box Jumps, 20-inch box
Push Press, 75/55 pounds
Rowing Machine (for calories)
Every repetition of every exercise counts as a point, and the total calories burned during each 60-second row counts as a point. The goal is to accumulate as many points as possible.