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#
Row (Calories)  
1-minute rest


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.