8am Kettlebell
Buy in
Then 4 rds, 40 on 10 off:
– MC, step ups, kb press, squat jump
Then
Finisher
1 minute on each:
– Burpees, bear crawl, ice skates

9am WOD
a. 4 rounds for time:
– 10 slam balls (30,20)
– 200m run
– 10 DB/KB deadlift (50,35)
– 200m run
– 10 pistols
– 200m run
– 10 hand release push ups

b. 3 rounds:
– 1 minute plank
– 30s rest
– 1 minute hollow hold
– 30s rest

10am Olympic Lifting