8am Kettlebell
4 rds 30 on
Heavy swings
Plank
Then
5 min AMRAP
5 to 10 strict Pull ups
10 goblet split squats
Then
4 rds 30 on
Bicep curls
Close-grip pushups
Then
30 on
Slam ball
Any crawl

9am WOD
Partner WOD/25-min cAP
50 Wall balls 20,14
500m Row
50 KB Swings 53,35
1000m Row
50 Pull-Ups
1500m Row
50 Toes to Bar
2000m Row

10am Olympic Lifting