8am Kettlebell
25 on 25 off, 5rds:
– Press l/r
– Pull-up/row
– Pistol on box/rings
Then
30 on 15 off, 3rds:
– KB towel curls
– Halo tricep extension
Then
2 minutes each
– Heavy swings
– Burpees
 
9am WOD
A. “Newbie +” – AMRAP in 15 minutes
– 400m run
– 40 box jumps
– 30 toes to bar
– 20 hand release push ups
– 10 chest to bar pull ups
B. Hypers 3×10
(if time: C. GHD sit ups 3×10)
 
10am Olympic Lifting