8am Kettlebell
a. 35 on, 10 off, 3rds
– KB/DB squat to press
b. 5 min AMRAP, 10 reps each
– Walking lunges
– Ring rows
c. KB/DB floor press
Tricep extension off the box
d. 10 9 8…2 1
– Jumping lunges
– Push-ups

9am WOD
a. Strength circuit:
– 5 rounds:
– 8 KB front squats
– 8 dual KB deadlift
– 5 strict pull ups
b. AMRAP in 10 minutes
– 10 hollow rocks
– 10 pistols
– 10 burpees

10am Olympic Lifting