WOD:

#Fight Gone Bad-like

4 Rounds for Max Reps:

1:00 Wallballs (20/14)

1:00 Plank Hold

1:00 Box Jumps (20″)

1:00 Push Press (75/55)

1:00 10m (30ft) Shuttle Sprint

1:00 Rest

CASHOUT:

1-3rds of

10 Dips (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Hollow Body Hold

10 Ring Rows (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Superman

Rx + 

3-5 Rounds

5 Ring Dips – Pause for a full (2) seconds at the bottom and top of each repetition.
:15 second GHD Hold – parallel.
5 Strict CTB PU – Pause for a full (2) seconds at the bottom and top of each repetition.
:30 second Hip Extension Hold (45/25) – parallel.