8am Kettlebell
3 rds
12 ring rows
12 push up w/rotation
12 kb press l/r
12 rows l/r
Then
40 on no rest
KB deadlift
Squat jump
KB swing
Burpee no pushup
1 arm swing 20/20
Burpee
Hand to hand swing
Burpee 2 pushups
Then
30 on 30 off
5 times
Run between cones or 5 hill sprints
 
9am WOD
a. Split jerk 5×4 switching legs

a. AMRAP in 12 minutes
– 50 double unders
– 3-5 strict pull ups (unbroken)
– 10 forward stepping front rack lunge lunges (95,65)
 
10am Olympic Lifting AND Try CrossFit Free Class