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)

WOD

5 rounds of:

10 ALT DB snatches

30 single unders/ 15 DU

10 burpees

10 dips

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

3 rounds of:

2 minute DB run

7 reps DB complex (2 renegade row/4 push up/2 renegade row/ stand/ reverse lunge each leg)

Warm Up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

25 minute ping pong

5 SB SB deadlifts

5 SB front squats

5 SB cleans

5 SB shoulder to OH