8am Kettlebell
3 rounds – 45 seconds on each movement
Group one:
– 15 hand-release push up
– 20 square jumps
– 15 DB press
– 10 reverse lunges holding DB
Group two:
– 15 ring rows or assisted pull-ups
– 15 goblet squats
– 20 swings
– 10 burpees, no push up

9am WOD
A. With a partner work through:
– 2000m row total
– 1 mile run total
– 12 tire flips total
– 12 sled drag/push total