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

6 rounds of:

1 minute run

1 minute DB run

1 minute SB run

Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

Partner WOD

15 minute ping pong:

5 jump lunges

5 DB snatch L

5 sit ups

5 DB snatch R

Warm up 

KB warm up #5

3x 

1. Russian swings 10 reps

2. Walking Sampson

3. Single leg deadlift

4. Windmill L/R 3 reps

5. Toy soldiers

6. Lateral lunge + OH press

7. H2H swings 10 reps

8. Walking knee hugs

WOD

5 rounds of:

3 minutes of work: 1 minute rest

4 push ups

8 KBS

4 burpees

Warm up 

Lower body complex warm up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

5 rounds of:

7 SB bent over rows

14 SB deadlifts

2 minute SB run

Warm Up 

Body weight warm up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

5 rounds of:

3 minutes of work: 1 minute rest

5 pull ups

10 dips

10 squat jumps