Warm-up 

Plank warm-up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

Partner WOD

30-minute ping pong

10 Russian KBS (heavy)

5 burpees

5 prisoner step-ups

10 pull-ups or 20 rows

Warm-up 

Push up complex warm-up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

1. -3 push-ups

2. -3 knees to elbows

3. -3 push-ups

4. -3 knee thrusts

5. -3 push-ups

6. -3 straight leg to the opposite hand

7. -3 push-ups

WOD

4 rounds of:

4-minute cardio

20 dips

20 TTB or V up

20 jump lunges

Warm-Up 

The other warm-up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backward 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inchworm

4. 15 OHS

5. 10 sit ups

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

3 rounds of:

(Member's choice with implement/ AHAP)

30 deadlifts

20 cleans or G2S

10 shoulder to OH