"Friday Killa" WOD

Warmup

Double Unders

Side to Side Lunges

Focused Stretching

WOD

5 Rounds for Time:

10 reps Deadlift @225/195lbs

50 Crunches

20 Kettlebell Cleans (10 each Arm)

50 Crunches

10 Burpees

10 Kettlebell Swings

MMA METCON

5 Rounds: 1 minute  AMRAP: 1 minute Rest between Rounds

"Try and Utilize a Heavy Bag or Muy Thai Bag if possible??"

Round 1: 

Left/Right Straight Punches

10 Burpees

Round 2:

Left/Right Cross Punches

10 Burpees

Round 3:

Left/Right Roundhouse Kicks

10 Burpees

Round 4:

Left/Right Punch Combos

10 Burpess

Round 5:

Various Combos (Punches and Kicks)

10 Burpees