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 x2

WOD

20 minute AMRAP

7 DB thrusters

7 devils press

100m run or 30 second sprint