Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters 

10. Lateral jumps over DBs

WOD

Complete 5 rounds of:

10 DB push up + renegade rows

10 single leg deadlift L/R

20 Russian twists 

10 devil’s press 

Warm up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

WOD

Complete 3 rounds for time:

1 minute 30 second run with KB

21 KBS

12 pull ups

Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

Partner WOD

20 minute Ping pong

10 KB snatch left

3 mountain climber stand up

10 KB snatch right

3 mountain climber stand up

2x - 20 second sprint each

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

WOD

3 rounds of:

14 single arm ring row each arm

21 ring dips

28 over head walking lunges (w/10# plate m/25# plate)