Warm-Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

25 minute TAG

20 DU or singles (jump rope)

5 burpees

20-second sprint

5 burpees

10 mountain climbers

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

5 rounds of:

20 pull-ups

10 SB ground to OH

20 SB deadlifts

Warm-up 

Aerobic Warm-up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

3 rounds of:

10 SB push up drag

20 SB bent over rows

2 minute SB run

Warm-up 

Combo activation #5

1. Overhead banded circles

2. 7 Planche push-ups

3. Hitchhikers

4. 7 Ultrawide underhand pull-ups/ band rows

5. Lateral band walks

6. 7 Jump lunges

7. 10m toy soldiers

8. 7 TTB/ v ups

Partner WOD

20-minute ping pong

2x 20 second sprint

7 SB thrusters

2x 20-second sprints

7 SB SDHP

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

WOD

3 rounds of:

20 dips

30 sit ups

40 pistols/ lunges