Warm Up 

Aerobic warm up #1

2 consecutive rounds

30 seconds no break

1. Lateral jumps

2. Skater jumps

3. Mountain climber

4. High knees

5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. Heel walk

2. Toe walks

3. Dynamic walk

4. Toy soldiers

WOD

5 rounds of:

7 burpees

1 minute 30 seconds SB run

14 mountain climbers

1 minute 30 seconds run

Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson

6. Inch worm with push up 10m

7. Band walks (Lateral)

8. Shuttle run 50m x2

Partner WOD

Ping pong 3 rounds of:

3x 10 ALT DB gorilla rows

3x 5 DB thrusters

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

6. Flutter kicks

WOD

5 rounds of:

20/m 12/w push ups

20 DB snatches

15 burpees

Warm up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

3 rounds of:

10 SB clean and jerks

2 minute SB run

Warm Up 

Combo Activation #13

3x

2x Sampson stretch + worlds greater stretch (hold for 3 count)

Dynamic walk + toy soldier combo 10 ft each direction

Boot strap squats 10 reps 

Push up toe reach 10 reps

Lateral band walk 10 ft each direction

Hitch hikers 20 reps

Partner WOD

25 minute ping pong

5 pull ups/ 10 band rows

8 dips

8 v ups

8 walking lunges