Plate & Dumbell wod

Warm up-

3 rounds of-
5 Lunge-Lunge-Squat
5 "Yoag push ups"
10 sit ups

Metcon-

4 rounds of-
3 Minutes AMRAP-
20 OH lunges with Plate / DB
60 "Mountain climbers"
20 OH lunges
– AMRAP of no pushup burpees in the remaining time

– Rest 1 minute between rounds


Cash out-

Tabata Flutter kicks

Bodyweight


4 rounds of-
3 Minutes AMRAP-
30 OH lunges
60 "Mountain climbers"
30 OH lunges
– AMRAP of no pushup burpees in the remaining time

– 1 minute rest between rounds