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Friday

Buy-in: 5x6 Deficit Ring Rows (Ring Rows with feet on a box)

Bench: 5x5 Assending weight with 10 ring dips after each set

Shoulder Press: 5x5 Assending weight (must be taken from the floor)

Sellout: 150 Double Unders for Time

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Saturday

"Fight gone Bad"

3 Rounds of Max Reps - 1 min at each station with 1 minute rest between rounds

Wall Balls 20/14#

SDLHP 75/53#

Box Jumps 20/16"

Press 75/53#

Row for Calories

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Sunday

Amnesty - pick a workout that you may have missed during the week or practice a skill

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Monday

Buy-in: Reverse Hypers 3x12

Strength: Front Squat 5x10 1&1/2's @ 60% of 1 RM

WOD: For Time:

10! of

Deadlifts @ BW

Box Jumps 24/20"

with 30 DU's each round