WOD
a. 30 second work, 20 second rest intervals for 10 rounds (alternating movements)
– Russian twists (25,15)
– Burpees
b. AMRAP in 12 minutes
– 8 dual DB cleans (45,25)
– 15 air squats
– 8 side to side box jumps (24,20)
– 15 v-ups
– 8 alternating pistols
 
4pm Kettlebell
a. Modified snatch test – hand switches: 5 min or 100 reps
b. 30min complex; 5 reps each:
– Double front squat, presses, cleans, push press, swings
Every 2 rds 200m run

 
6pm Olympic Lifting and Open Gym