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 

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

7 rounds of:

15 Stepping lateral lung + touchdown/ return to neutral + biceps curl and OH press

2 minute run/ cardio

Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

Partner WOD

20 minute Tag

7 KBS

14 DU or 21 singles

7 lateral jumps over KB

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds for time:

15 box jumps or 20 squat jumps

15 pull ups/ 35 face pulls