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1st WOD) 5 rds of 400m run, 15 overhead squats
2nd WOD) 12:00 AMRAP of:
10 single arm DB snatches (5 each side)
10 standing broad jumps
10 KB swings
10 atomic sit-ups
3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m.
4th Station) Seated DB curls to shoulder press 4 x 8-10 reps, superset with 1:00 plank holds