Fight Gone Bad

Warm-up:

Partner Row 2k (250m)

Round 1: 15 Shoulder Swings
Round 2: 20 Abmat Sit-ups
Repeat cycle

Mobility:

Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Fight Gone Bad

Three rounds of:   

Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  

1-minute rest
3 rounds For Reps