Plate & Dumbell WOD

Warm up-

5 rounds of-
8 "Bird dogs"
8 Lunges
4 Burpees
4 Roll ups

Part 1-

4 Sets of 6-8 pistol squats each leg

Scaling
Single leg sit to stand..


Metcon-

10 Rounds for time-
4 Back & forth "Bear crawl"
6 Plate / DB clusters
8 "Russian twists"
10 Jumping jacks

Bodyweight

10 Rounds for time-
4 Back & forth "Bear crawl"
6 Burpee broad jumps
8 "Atomic sit ups"
10 Jumping jacks