Warm Up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

WOD

Complete the following:

50ft SB overhead carry

20 SB ground to overhead 

100 ft SB overhead carry

15 SB ground to overhead

150 ft SB overhead carry

10 SB ground to overhead

200 ft SB overhead carry

5 SB ground to overhead

250 ft SB overhead carry

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

5 rounds of:

10 ALT DB snatches

30 single unders/ 15 DU

10 burpees

10 dips

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

3 rounds of:

2 minute DB run

7 reps DB complex (2 renegade row/4 push up/2 renegade row/ stand/ reverse lunge each leg)

Warm Up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

25 minute ping pong

5 SB SB deadlifts

5 SB front squats

5 SB cleans

5 SB shoulder to OH