Plate & Dumbell WOD

Warm up-

4 rounds-
5 Squats
5 push presses
3 thrusters
3 burpees


Core-

4 super sets of-
10 "Around the world"- each side
10 Hollow rocks
10 seconds hollow hold


Metcon-

"Open 17.5"
10 rounds for time-
9 thrusters
35 Double unders / double taps / side to side jumps

Bodyweight

Metcon-

10 rounds for time-
9 Lunge-Lunge- squats
35 Double unders / double taps / side to side jumps