Warm up-
3 Rounds
5 push ups
10 Squats
10 sit ups
100m jog

Wod 1- Dumbbell version single or double
3 rounds for time
10 Push Press ( 5 each arm)
10 Floor press ( 5 each arm)
10 Bupees

Rest 5 Minutes

Wod 2
3 Rounds
Run 400
33 Air squats

Rest 5 minutes

Wod 3
50 thrusters for time, single arm db

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Barbell version
Wod 1
3 rounds for time
10 push press 95/65
10 floors press or bench press 95/65
10 burpees

rest 5

Wod 2
3 rounds
Run 400m
33 air squats

Rest 5

Wod 3
30 thrusters for time 95/65