Warm-up
10-15 pullups
10-15 pushups
10-15 squats
2-3 rounds
Skills training
Air squat
Sumo deadlift high-pull
WOD
Fight Gone Bad
1 minute of each of the following:
wallballs @ 20#/15#
sumo deadlift high-pull @ 75#/55#
box jump 20"/16"
push-press @ 75#/55#
Row (for calories)
Rest
3 rounds for total score
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