Warm Up 

Dynamic warm up #2

Coach’s choice

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

WOD

5 rounds of:

5 mountain climber complex

(3 + 1 stand up)

10 low step ups

5 burpee complex

(1 + 2 squat jumps)

2 minute cardio (run/ row/ bike/ jump rope)

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Warm Up 

Bodyweight warm-up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)
   

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

20 minute run/row/cycle/step up/prisoner step up

*Every 2 minutes complete 3 complex (5 mountain climbers + 1 stand up)

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. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m

WOD

21-15-9

Dips / box or bench dips add 7 reps

Deadlifts AHAP 

Cash-out