WOD:

“Fight Gone Bad – For Time”

3 Rounds (24min Cap)

25 Wallballs 20/14

25 Sumo DLHP 75/55 *Scale to Hang Power Clean

25 Box Jumps 20″ *Step Ups

25 Push Press 75/55

25/20 Calorie Row

1:00 Rest

*Scale to 20 Reps if need to get under cap

(WELLNESS WOD)

3 Rounds

20 Air Squats

20 KB Sumo DLHP 53/35

20 Box Jumps 20/16″

20 Empty Bar Sh to OH

20/15 Calorie Row

1:00 Rest

STRENGTH:

#back squats

Every 2:00 for 10:00

5 Reps

FINISHER:

#hold on

AMRAP 5

21 Toes to Bar *Hanging Knee Raises

21 Strict Pullups (Rx+7 Rope Climbs )

Max Distance Ski in time remaining