A. Warm Up
2-3 Minutes assault bike or row, mix in some short sprints.
2 Minute forward fold hold
1 minute squat hold
8 Heavy Wall Balls
8 Single Arm Rows
8 KBS (American)
B. Max Unbroken Strict Pull Ups
Find your max reps of unbroken pull ups across 3 sets. (mastery is 9 reps)
If you don't quite have your strict pull-up yet, you will perform 1 set of max effort ring rows.
C. 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#
Perform box jumps with a step down.