Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dogs"
8 Sit ups
6 Ground to OH- Plate / Dumbell
4 Lunges


Metcon-

EMOM 6-
6 "OH lunge Complex"

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Bodyweight

EMOM 6-
8 "Lunge-Lunge-Squat" sequence

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Running WOD