Plate WOD
Lift-
Single leg Romanian DL with plate-
3 sets of 8/8 reps
Metcon-
10 AMRAP-
15 Plate ground to OH
12 HRPU
9 Weighted sit ups
Dumbell WOD
Lift-
Single leg Romanian DL with DB-
3 sets of 8/8 reps
Metcon-
10 AMRAP-
6 Dumbell facing burpees
9 strict DB press / Push press- each side
12 DB snatches- each side
Bodyweight
12 Minutes AMRAP-
50 "Mountain climbers"
10 Plank bird dogs– each side
