"Fight Gone Bad"
3 rounds
1 minute at each station
Wall balls 20/14# to 10/9'
Sumo deadlift high pulls 75/55#
Box jumps 20"
Push press 75/55#
Row for calories
Rest

EMOM
Minute one=12 kettlebell front rack lunges 53/35
Minute two=12 deficit pushups
Minute three=12 kettlebell box step ups 53/35 to 24/20
Minute four=50 second plank hold (on your elbows)

Four rounds

Then...

Front squat
3X5@80%
1@85%
1@90%
1@95%

Every minute on the minute for 20 minutes
5 pull ups
10 push ups
15 air squats

WOD and Gym Schedule and Challenge Information:

This week the gym will be open regular times except we will have an 8 am class on Thursday instead of Friday.

Challenge workout #1

Max calorie row in 1 minute.  This is a max effort.  You should be hurting after this row.  Take time to recover.

WOD

9 power cleans 95/65
5 burpee box jumps 24/20

3 rounds for time

7 minute cap

Challenge information

Rules

Download the "My Fitness Pal" app.  It's built by Under Armour and free in the google play store.
Record all the food that you eat during the challenge.  Your goal is to eat as close to the recommended calories as possible, while keeping your macros balanced at 30-40-30.
5 workouts a week.  No more than 4 of them can be in the gym.  One or two should be outside with your friends and/or family.  Running and biking are good ones.

This challenge lasts 30 days.  Cost is $25.00 - winner take all.  Money must be given to Shauna or Jesse by Friday to be in the challenge.

Take your measurements on your arms, legs, waist, chest and hips.  Measure again at 15 days, and then again at 30 days.  Before and after pics are mandatory.  These aren't for anyone else to see and will not be shared.  If at the end of the challenge, I ask to see your pictures and you don't have them - you can't win.

No processed sugar allowed for the first two weeks of the challenge.  During the second set of two weeks, you may have one cheat meal per week.

I've seen you guys killing it at the gym for months.  You're working really hard, and I believe you are sabotaging yourself with poor diet habits.  30 days isn't very long to track your food intake.  Remember, log everything that you eat.  I will be checking logs.

Jesse

10 back squats 135/95
400 m run

3 rounds

Push jerk
2 sets of 5 at 60% of 1RM
3 sets of 3 at 70% of 1RM

Then

3 handstand push ups
6 deadlifts 185/135
12 pullups
24 double unders

6 rounds for time