Warm Up
2 min Plank
5-1 ER Push Ups
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 jump to front swing and precision jump
Strength
Push press 3-3-3-3-3
2 min Plank
5-1 ER Push Ups
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 jump to front swing and precision jump
Strength
Push press 3-3-3-3-3
WOD
Fight gone Bad
3 rounds
1 minute at each station
Wall balls 9/6kg
Sumo deadlift high pull 35/25kg
Box jumps 20"
Push press 35/25kg
Row
Rest
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