1. Push Press (warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+)
2. "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#
In as few rounds as possible, complete:
-35x ring muscle ups
*Use EMOM protocol. At 3-2-1-GO, complete as many muscle ups as possible, and when you come off the rings, you must wait until the clock hits 1:00 before starting set #2, etc.