WOD
6 stations, 40 seconds work, 20 seconds switch, 4 rounds:
1- Back Squats (95,65)
2- Jump rope (double unders)
3- Airdyne
4- Sit ups
5- Row
6- Shoulder to overhead (95,65)
 
4pm Kettlebell
Row/run-swing day
1000m row/800m run, 40 swings
750m row/600m run, 30 swings
500m row/400m run, 20 swings
250m row/200m run, 10 swings

 
6pm Olympic lifting and open gym