WOD
a. 4-5 rounds for time: (10 minute cap)
– 5 shoulder to overhead (165,115)
– 8 hand release push ups
– 16 lunge jumps
* 3 minute rest
b. 4-5 rounds for time: (10 minute cap)
– 8 deadlift (165,115)
– 8 pull ups
– 16 russian twists (45,35) – 8 touches each side
c. (with remaining class time) 3 rounds:
– 10 Side plank rotations (right arm)
– 10 Side plank rotations (left arm)
– 25 Sit ups

4pm Kettlebell
a. 3rds:
– 6 kb clean/press
– Farmers walk
– 6 kb snatch
– Farmers walk
– 12 kb swings
– Farmers walk

6pm Open Gym and Olympic Lifting