WARM-UP:

500m Row (easy)

5 Inchworms with a push up
10 Good mornings
10 Jumping squats
10 Lunges with a twist
20 Handstand shoulder taps

Stretch

WOD:

Fight Gone Bad: (17:00)

3 Rounds, 1:00 each station:

Wallballs (20/14)
SDHP (75/55)
Box jump (20)
Push Press (75/55)
Row (calories)

*score is total reps per round

POST-WOD:

10:00 Gymnastics Practice

Rope Climbs