WOD10 Minute AMRAP20 KB Shoulder-2-Overhead 10&10 (53/35)20 KB Snatches 10&105 Meter Burpee Broad Jump5 Meter Walking Lunge

SWOD12 Minute EMOMEVEN: AMRAP KB Complex1 Double KB Swing + 1 Double KB Clean + 1 Double KB Squat + 1 Double KB Press + 1 Double KB Squat + 1 Double KB Shoulder-2-Overhead (53/35)ODD: 30 Double Unders

METCONKettlebell Cardio (45 sec for each exercise with row between, 3 times through, time cap 30 minutes)KB clean into halo and a lateral lunge (alternate side for lunge each time)Row 500 m3 burpees, 3 push-ups, repeatRow 400 mKB clean and rear lunge (right side)Row 300 M Wall plank walk (plank position in front of wall, walk hands onto wall and then return to plank, repeat)Row 200 MKB clean and rear lunge (left side)