5 rounds for time of:

9 Dumbbell Thrusters, 65/45

7 Bar Muscle-ups

5 Box Jumps, 30/24 in

Goal: Sub 9 min


10 rounds, 1 min per station, of:

Row (calories)


*Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.


ROWING Fixes!:


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