Warm-up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill

6. TGU

Partner WOD

6 rounds of:

30:30 (one work one rest)

-Cardio of your choice

-Box jumps or squat jumps

-DB snatches

Warm-up 

Dynamic DB warm-up

3 x 10 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

Complete the following:

Pull-ups 

DB Devils press

Rep scheme: 18-15-12-9-6-3

Warm Up 

Dumbbell complex warm-up #3

3x 

1. Single leg deadlifts

2. Alt press

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

WOD

4 rounds of:

2 minute SB run

2-minute run

2 minute double DB run