METCON

“Fight Gone Bad”

3 Rounds, for reps:

1 minute Wallballs (20/14#)

1 minute Sumo Deadlift High pulls (75/55#)

1 minute Box jumps (20″)

1 minute Push press (75/55#)

1 minute Row (calories)

1 minute Rest

Followed by;

2 Sets:

400m Run

Rest 3 minutes between attempts