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Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Strength: Bench Press 5!

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WOD: "Fight Gone Bad"

3 Rounds of

1 min Max Rep Wall balls 20/14#

1 min Max Rep Sumo Deadlift High Pulls 75/55#

1 min Max Rep Box Jumps 20/16"

1 min Max Rep Shouder to Overhead 75/55#

1 min Max Rep Calorie Row

1 min Rest

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