Warm up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds of:

15 dips

25 SB bent over row

50 double unders or 125 single unders

10 burpees

Warm up 

KB warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU

WOD

Complete 5 rounds of:

3 KB complex L/R 

(3 KB snatches + 3 windmills + 3 TGU)

1 minute 30 second run with KB

Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists

5. Bicycles

6. Superman

Partner WOD

Complete the following in a ping pong fashion:

2 rounds of

3 push up and overs

5 jump lunges

6 push up and overs

5 jump lunges

9 push up and overs

5 jump lunges