Warm up 

Dynamic DB warm up

2x 10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses

9. Farmers carry

WOD

4 rounds of:

4 minutes cardio of choice

30 pull up / 60 rows (bands, rings, etc)

30 DB strict press

Warm-up 

Core warm-up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

2. Plank complex

3. Gymnastic isometric holds

WOD

50-40-30-20-10

Walking lunges (with KB)

KBS

Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

14x 

30:30

(Ping pong (one work/ one rest)- Alternating movements

-Jump rope

-Burpees