8am Kettlebell
30 on 10 off 3rds
Sprint in place
KB rows
Slam balls
Then
Jumping jacks
KB swings
Push up with shoulder touch
Then
Ice skates
Plank up downs
Pull up ring rows jumping or banded

9am WOD
FOR TIME
Start with 800m run
into
50 Box Jumps 24,20
50 Push-Ups
50 Wall Balls 20,14
50 Ring rows
50 Air Squats
50 Double Unders
Finish with 1,000m Row

10am Olympic Lifting