8am Kettlebell
3 rds 4 reps each side:
– TGU
then
3 rds:
– 8 goblet reverse lunge
– max pull-ups
then
3 rds:
– 6 kb press each side
– 25 air squats
then
3rds:
– 25 swings
– 15 push-ups

9am WOD
Stations Rotation: max reps in 45 seconds at each station, 15 seconds switch:
1- Ring rows
2- Handstand hold
3- Calories on rower
4- Pull ups
5- Calories on airdyne
6- Ring dips
7- Knees to elbow
8- Burpees
9- Sit ups
* Perform this 2x resting for 2 minutes between rounds

10am Olympic Lifting