Outdoor WOD

A) Every 2:30 minutes for 5 rounds complete:
6 hammer curl to strict press
8 pushups
10 db floor press
*A pair of 35/25lb up to 50/35lb

B) Every 90 seconds for 6 rounds complete
20 second side plank + 10 leg lifts in side plank + 10 side plank hip raises
(all on elbow)
*Switch sides each round so you do 3 on each side
If you have a yoga mat, bring one!

C) 12 minute AMRAP:
14 jumping air squats
14 kb snatches (7/side)
14 single arm kb overhead lunges (7/side)
(53/35lb) or (44/26lb)
*Kb snatches are from a swing

Home WOD

A) 5 rounds
Rest 90 seconds after each round
8 db hammer curl to press (one hand on each head of db)
8 pushups
8 db floor press/side

B) Every 90 seconds for 6 rounds perform:
20 second side plank + 10 leg lifts in side plank + 10 side plank hip raises
(all on elbow)
*Switch sides each round so you do 3 on each side

C) 12 minute AMRAP:
14 jumping air squats
14 kb snatches (7/side)
14 single arm kb overhead lunges (7/side)
*Sub db hang snatches if no kb