Street WOD

Warm up-

4 rounds of-
100m run
8 back squat 
4 push press


Part 1-

Emom x 14 –
odd – :40 seconds row / bike
even – 3 push press (from the floor) build weight


Metcon

7 rounds for time – 
150m run
7 thrusters 
9 box step over @plate


Plate & Dumbell WOD

Warm up-

5 rounds-
5 Lunge-Lunge- squat
5 sit ups
5 push ups


Core-

3 rounds-
10 Plank- Elbows to hands
10 Plank pull through
30 "Mountain climbers"


Metcon-

10 AMRAP-
10 Clusters
20 OH lunges
10 Sit ups

Bodyweight

Metcon-

10 AMRAP-
10 HRPU
20 walking lunges
10 Sit ups

rest 2 minutes

200 "Mountain climbers"