8am Kettlebell
3 rounds
10 rack squats
10 ring rows
Then
Amrap in 10min
10 push ups Spiderman crawl 10 split squats repeat. That equals 1 round.
Finisher
3 rounds 30 on
Burpee
Any kind of crawl
Squat jump

9am WOD
A. AMRAP in 10 minutes
– 5 handstand push ups
– 10 American KB swings (53,35)
– 15 sit ups
*5 minute rest
B. AMRAP in 10 minutes
– 5 deficit push-ups
– 10 toes to bar
– 15 air squats

10am Olympic Lifting