8am Kettlebell
40 sec on 20 off:
kb push press, split shuffle, kb renegade row, step-ups
then finisher 2 min each of air squats, burpee, pull-up or ring row, mountain climbers

9am WOD
A. “Newbie AMRAP” 12 minutes
– 400m run/row
– 40 squats (rx+ goblet 35,20)
– 30 sit ups (rx+ weighted)
– 20 push ups (rx+ deficit)
– 10 pull ups (rx+ strict)
B. Tabata x 2
1- Side plank – switch each time
2- Hollow rocks/superman hold – switch each time

10am Olympic Lifting