Work up to a 3RM

Overhead Squat

-then-

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box