Plate & Dumbell WOD

warm up-

3 rounds-
5 slow "Cat-Cow"s
5 Good mornings
5 "Yoga push ups
5 burpees


Metcon-

For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB deadlift
Plate/DB High pull
Plate/DB Curl & press
Burpee jump over

Bodyweight

Metcon-

For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB Good morning
Plate/DB Pike push up
Plate/DB Lunge (each leg)
Burpee jump over