8am Kettlebell
a. 4rds:
– 30 seconds heavy swings
– 30 seconds plank
– 30 seconds rest

b. 5 min AMRAP
– 5 strict pull ups or 10 ring rows
– 10 split goblet squats

c. 4rds:
– 40 seconds of band bicep curls
– 40 seconds slow pushups
– 40 seconds rest

d. 5 hill sprints

9am WOD
a. AMRAP in 7 minutes
– 200m row
– 50 double unders
*3-5 minute rest / full recovery

b. AMRAP in 7 minutes
– 7 back squats (135,95)
– 7 push jerks (same)

c. Sit-up tabata

10am Olympic Lifting