Complete 21-15-9 reps of:

Bench Presses (185/125)

Squat Cleans (135/95)

Calorie Assault Bike

FIGHT GONE BAD

Complete 4 rounds of:

Wall Ball Shots 20/14

SDLHP 75/55

Box Jumps 20/18

Push Press 75/55

Row for calories

Complete for time:

100/80 Calorie Bike

75 Double Unders

50 KB Swings (55/35)

25 Lunge Steps

10 Snatches (165/110)

Complete 5 rounds for time of:

500 Meter Row

20 Box Jumps (24/20)

20 Wall Balls 10' (20/14)

Complete this 20 minute AMRAP of:

10 Pull Ups

10 Deadlift (55/40)

8 Push Presses (135/95)