8am Kettlebell
500 reps challenge
50 kb swings
50 box jumps or step ups
50 pull ups or ring rows
100 pushup
50 alt kb/db lunges
100 mountain climbers
100 singles
Then finisher
Row 1000m or 800m run

9am WOD
a. Back Squat 3×20
b. AMRAP in 15 minutes
– 200m run/row
– 15 box jumps (24,20)
– 15 ground to overhead (95,65)

10am Get your (Olympic) lift on!