A. General Warm up:
3 rounds – 
10 PVC OH pass thru
10 total mountain climbers
5 squat to stand

then,
3 rounds –
150m row @ increasing pace
6 air squat
6 empty barbell SDLHP
6 empty barbell push press

 

B. “Fight Gone Great”:
3 rounds* of :60 sec for max reps:
1. Wall balls @ 20/14; 16/12
2. push press @ 75/55; 45/33
3. SDLHP @ 75/55; 45/33
4. Box jump @ 24/20″
5. Cal. Row
*1 min rest btw rounds.

Score is total reps for all 5 movements for all 3 rounds

C. TABATA stretch (alt. movements):
1. standing calf stretch
2. standing quad stretch
3. seated straddle
4. thread the needle