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
"Fight gone Bad"
3 Rounds of Max Reps - 1 min at each station with 1 minute rest between rounds
Wall Balls 20/14#
Box Jumps 20/16"
Row for Calories
Amnesty - pick a workout that you may have missed during the week or practice a skill
Buy-in: Reverse Hypers 3x12
Strength: Front Squat 5x10 1&1/2's @ 60% of 1 RM
WOD: For Time:
Deadlifts @ BW
Box Jumps 24/20"
with 30 DU's each round