SS1:4×5 Pause Front Squat (3 counts in bottom)- work to a 5RM.

WOD:”Fight Gone Bad”
3 rounds
1 minute Wall Ball
1 minute SDHP 75/45
1 minute Box Jump 20″ for all
1 minute Push Press
1 minute Row for Calories
1 minute of rest

SS2: Use remaining time to work on muscle ups or pull ups