Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dog"s
10 Jumping jacks

3 rounds-
5 Yoga push ups
7 Squats


Core

3 rounds of-
30 seconds work / 15 seconds rest-
OH Plate / Dumbell hold
Hollow hold
– Plank


Metcon

5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps

Bodyweight

7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps