Clearly, box jumps are no fun at all.

Three rounds of:
Wall-ball shots (20/14) 10′ (Reps)
SDHP (75/55) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

From the Vault:
Fight Gone Bad Demo and Explanation – video [wmv] [mov]
Fight Gone Bad with Kelly Starrett – video [wmv] [mov]