Warm Up 

SB warm up #3

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Bear hug carry 100ft

3. Deadlifts

4. Front rack carry 100ft

5. Ground  to shoulder

6. Overhead carry 100ft

7. Lateral jumps over SB

Partner WOD

12 minute ping pong:

4 SB G2S

4 burpees over SB

4 SB squats

10 mountain climbers

Warm up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

1. Skater jumps

2. Push-ups (in straddle)

3. Inchworm (in straddle)

4. Lateral lunges (stationary)

5. Pop squats

6. Star sit-ups

WOD

20 minute AMRAP

20 KBS

15 burpees

Jump rope 30 DU or 60 single unders

15 TTB/ 20 v ups

Warm up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

1. Pop squat with a punch

2. Wood chops/ swings

3. Forward lunge with rotation

4. Diagonal wood chops (R)

5. Squat push

6. Diagonal wood chop (L)

7. Russian twists

WOD

3 rounds of:

(In a weight vest)

2:30 minute run

25 walking lunges

Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

1. Russian twists

2. Presses

3. Squats

4. Diagonal wood chops (R/L)

5. Later jumps over the object 

6. Plank toe touches  

WOD

Tabata the following:

Shoulder to OH

Rest 2 minutes

Hang power clean

Rest 2 minutes

Deadlifts

Rest 2 minutes