8am Kettlebell
3rds
– 400m run
– 10 ring rows
– 20 swings
– 15 pushups
– 10 plank to pushup
– 15 goblet squat
– 30 jumping squats

9am WOD
a. AMRAP in 15 minutes:
– 2 tire flips (jumping in and out of the tire between reps)
– 8 dual DB cleans (50,35)
– 10 knees to elbows

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

10am Olympic Lifting