A) 20 Min EMOM (5 Rounds of the below work) RX 15 Wall Ball (20/14) 15 Sumo Deadlift High Pull 15 Box Jump (24/20) Rest L1 Sub 10 Reps Sub KB High Pull
B) Strict Press RX 3x8 L2 3x5
A preview of "Fight Gone Bad". This is an EMOM with alternating rounds. Min 1 is wall balls, min 2 is SDLHP, Min 3 is box jumps and min 4 is rest. You repeat this cycle for 20 min. The goal is to go fast on each round. FGB is for max reps so test your metcon. Sprint, stop, sprint, stop and so on.