8am
31min amrap
15 step ups
20 band curls
30 cross crawls
20 air squats
10 hand release pushup
30 mountain climbers
20 squat jumps
20 leg raises
15 lunges per leg
20 tricep dips
10 burpees
20 sumo deadlift high pull
20 deadlift
10 rows

9am WOD
a. AMRAP in 15 minutes:
– 10 walking lunge steps (50,35) weight at sides
– 25 double unders
– 1 rope climb

b. Core circuit: 3 rounds
– 1 minute flutter kicks
– 1 minute superman hold
– 30s rest

10am Olympic Lifting