8am Kettlebell
a. 3 rds:
– Split squat 10 each leg
– Push up off set hands 10
b. 3 rds:
– Pull ups max
– Squat jump 12
c. 30 on, 3 rds:
– Air squats
– Planks
– KB deadlift
– Run in place

9am WOD
a. 5 rounds: 1 minute of work at each station, 30 seconds to switch
– Hammer hits
– Pull-ups
– Airdyne
– 10 sit ups + 16 russian twists (25,15)
– DB thrusters (25,15)

10am Olympic Lifting