FGB!

A:Bench Press

Deload
2x10 at 40%
2x10 at 50%
2x8 at 55%

B:Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 75/55
1 minute of box jumps 20/16
1 minute of push presses 75/55
1 minute of rowing (calories)
Rest 1 minute