8am Kettlebell
a. 3 rds, 10 reps each:
– Reverse prisoner lunges
– DB bench press
– Pull-up
– DB thruster
– DB rows
b. 5 sets:
– 5 min easy row
– 2 min high
– 1 min low

9am WOD
a. AMRAP in 7 minutes
– 6 pull ups
– 6 burpee box jumps
– 6 pistols (3 each leg)
*3 minute rest

b. AMRAP in 7 minutes
– 12 calorie row
– 12 push ups
– 12 air squats
*3 minute rest

c. AMRAP in 7 minutes
– 24 double unders
– 24 sit ups
– 24 single arm KB swings (44,25 – 12 each arm)

10am Olympic Lifting