Warm up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

30 minute ping pong

DB Hang power clean

3x shuttle run (30 seconds)

DB shoulder to over head 

3x complex

(Burpee + 2 squat jumps)