Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

Complete the following in a ping pong fashion:

3 SB squats

3x 20 second sprint

3 dips

4 SB squats

4x 20 second sprint

2x 5 dips

5 SB squats

5x 20 second sprint

2x 7 dips

6 SB squats

6x 20 second sprint

2x 8 dips

7 SB squats

7x 20 second sprint

2x 9 dips

Warm up 

Dumbbell complex warm up #3

3x 

1. Single leg deadlifts

2. Alt press + windmill

3. Reverse lunge + rotation

4. TGU (3 on each side)

WOD

5 rounds of

50 DU or 100 single unders (jump rope)

12 devils press + renegade rows

Warm Up 

SB warm up #6

3x

1. Walking Sampson + ROTATION

2. SB RLD

3. Toy soldiers

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

12 minute AMRAP

9 SB deadlifts

6 SB cleans

3 SB shoulder to overhead