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)

Partner WOD

Complete the following in a ping-pong fashion:

5x 7 gorilla DB rows

5x 5 DB hang squat cleans

5x 20-second sprint

5x 7 v-ups

5x 8 ALT DB snatches

5x 20-second sprint