“Integrity is not a noun. It’s a verb.”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Alternating Dumbbell Snatch, 50/35 lbs

Box Jump, 24/20 in

Single Arm Dumbbell Hang Clean & Jerk, 50/35 lbs

Row or Bike Calorie

Rest 1 min

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.

In this “Fight Gone Bad” style workout, athletes will work for 5 minutes before resting for 1
Looking for athletes to choose weights that allows them to complete around 15-20 reps at each station during the workout
This works out to 75-100 reps each round

Athletes can choose a dumbbell weight that they can complete 20+ reps of each movement unbroken when fresh
Dumbbell Snatches: Alternate Hands Every Rep
*** Dumbbell Hang Clean & Jerks: **Alternate Hands Every 5 Reps

These are standard box jumps, requiring athletes to stand to full extension at the top of each rep

Stagger by 2 minutes if short on rowers

There are a couple ways to approach this 5-minute on, 1-minute off workout
The first is to have a rep goal for each round or each movement
For example, you could try to hold somewhere between 15-20 reps on each movement
Another option would be to pre-set the time you are working on each minute
For example, you could go with a tabata style or double tabata interval option on the weighted movements and move for the whole minute on the non-weighted movements
On the wallballs, snatches, and hang clean and jerks, consider one of following:
1 Set of :40 Seconds On, :20 Seconds Rest
2 Sets of :20 Seconds On, :10 Seconds Rest
Since you aren’t holding anything for the box jumps and row, just find a pace you can keep moving at for the whole minute
Pre-determining the time you’ll work for can help you keep moving forward and can help you maintain similar reps from round to round