8am Kettlebell
Buy in
– Plank holds 30 on 15 off
4x
Then
– 5 rds of swings
Then
– 15 reps, 4 rds
– Push-ups, pull-ups, lunges

9am WOD
a. AMRAP in 12 minutes with partner:
– 200m run with medball (30,20) switch at halfway point
– 8 wall ball passes
– 8 alternating pull-ups

b. AMRAP in 8 minutes with same or different partner:
– Max calories on rower

10am Olympic Weightlifting