8am Kettlebell

Amrap in 8 minutes
10 Decline pushup
10 kb rows each side
10 kb curls
Rest 1 minutes then
Amrap in 8 minutes
12 kb floor press
12 ring rows
12 kb tricep extension
Rest 1 minutes then
5 rds 30 on 10 off
Kb swings
Burpee

9am WOD

 “Nicole”
AMRAP in 20 minutes of 400m Run, max reps pull-ups
Score is rounds completed, and reps of pull-ups