4 get up sit press w55 m 85
25 kb swings w35 50m
4 KB wind mill  w25 m35 each side
25 kb swings
4 rounds

20 horizontal ball jumps
20 pull ups
15 deadlifts w135 m185
20 knees to elbow
5 rounds

100 sit ups

12 burpees   6 turkish get ups bell over fist,   24 double unders, 12 push press   12 burpess     12 over head squats   3 rounds      kb 20w 35m   bars 55w   75m

30 am kb swing
10 cleans
15 pull ups
30 am kb swings
10 cleans
15 knees to elbows
3 rounds
w85 m105

cleans 6,5,4,3,2

FIGHT GONE BAD

tabata
heavy ropes
push ups
kb deep squats

20 burpees
10 muscle ups
20 double unders
10 muscle ups
2 rounds

Westside bench work, speed bands and weighted bands

monday

15 sumo hi pulls
20 push ups hands up
25 over head squats with med ball
30 ploy jumps knees above hip joint
5 rounds