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)

Partner WOD

Complete the following in a ping-pong fashion:

5x 7 gorilla DB rows

5x 5 DB hang squat cleans

5x 20-second sprint

5x 7 v-ups

5x 8 ALT DB snatches

5x 20-second sprint

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

3 rounds of:

10 SB SDHP

10 SB thrusters

1 minute 15 seconds cardio

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 followed by a broad jump 15m

6. Inchworm with push-ups 10m

7. Band walks (Lateral)

8. Shuttle runs 50m x2

WOD

7 rounds of:

5 strict pull-ups

6 SB push-up SB drag

8 (4 on left and 4 on right) DB sit up

10 SB walking lunges (total)