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

WOD

5 rounds of;

14 SB walking lunges

21 SB shoulder to overhead

Warm up 

Combo activation #5

1. Overhead banded circles

2. 7 Planche push ups

3. Hitchhikers

4. 7 Ultra wide under hand 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

7 dips

7 KBS

2x 20 second sprint

Warm up 

Dynamic DB warm up

3 x10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses

9. OH carry

WOD

5 rounds of:

20 ALT DB snatches

2 minute run

Warm Up 

Body weight warm-up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD *Partner option

5 rounds of:

10 man makers

10 pull-ups

10 box jumps