8am Kettlebell
Superset
AMRAP in 7 minutes
– 10 Decline pushups
– 10 Kb rows each side
Then
AMRAP in 7 minutes
– 12 Dumbbell floor press
– 10 Ring rows/pullups
 
9am WOD
a. With partner: (28 minute cap)
– Buy in: 1000m row (split)
– 8 rounds (alternating rounds, 4 rounds each, partner rests while other completes full round)
– 5 slam balls (30,20)
– 100m carry with ball
– 8 rounds (same format)
– 10 air squats
– 5 box jumps (30,24)
– Cash out: 1000m row
 
10am Olympic Lifting