STRENGTH

4 sets
16(8/8) Alternating kettlebell gorilla row
Rest 1 minute
10-12 Dumbbell floor press
Rest 1 minute

WOD

For time
30-20-10
Abmat sit-up
Single arm KB swing@16/12 kg (total reps)
Single KB alternating front rack lunge (total reps)

Rx+: Weighted anchored sit-up, @24/16 kg

Time cap: 11 minutes

ACCESSORY

3 sets
12(6/6) Dumbbell/kettlebell plank pull through
20-30 Seconds side plank (/side)