Plate & DB WOD

Warm up-

3 rounds-
10 air squats
10 push ups
10 sit ups
20 Jumping jacks

Metcon-

3 AMRAP-
12 Ground to OH with plate/DB
6 Roll ups

rest 1 minute

3 AMRAP-
6 Roll ups
10 Plate/DB thrusters

rest 1 minute

3 AMRAP-
10 Plate/DB thrusters
10 HRPU

rest 1 minute

3 AMRAP-
10 HRPU
12 sit ups

1 minute rest

3 AMRAP-
12 sit ups
12 Ground to OH with plate/DB

Bodyweight

3 rounds for time-
30 Walking lunges
30 Sit ups
30 Push ups
30 Hip taps
30 Hollow rocks

Running WOD

Warm up-

5 minutes Walk or jog


Work-

3 KM run or 24 minutes run