Fight

Group warm up
Line drills
Then...
400 meter run

Skill
10 min pull up clinic. Work on your next progression
Remember the rule of 10

Metcon (like fight gone bad)
3 rounds, 1 min per station, 1 min rest after 5 stations

Station 1 - knees to elbows
Station 2 - med ball situps 20/14 (ground to ground)
Station 3 - dumbbell squat cleans 55/35 (from the ground)
Station 4 - hand release pushups
Station 5 - row for cals

*everyone will start with station 1
*we will go in waves, 4-6 at a time