200 yard run
30 hang snatch with bar bell focus on jump and punch
1 min each arm banded shoulder stretch

Front Squat (5 min warm up. then 3x3 @ 80%)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest