A: Back Squat (Find a heavy 4 in 5 sets; new set every 2:30)

B: Fight Gone Bad (3 Rounds for reps)
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

* 35/25kg Barbells
* 20″ box for guys and girls

Quick Fit
10:00 Max Calorie Assault Bike (Calories)

B: 12:00 AMRAP
21 KB Swing
15 Goblet Squat with KB
9 Pushups

C: 6:00 Tabata
Sit-ups
Plank
Tucks