6/30 Monday

KB Warm Up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wallball substitute or thrusters

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

15 KBS

12 KB squat

10 KB 2 on 1 press

*3 minute rest period

Game:

3 rounds of:

6 clean and jerk L

10 KBS

6 clean and jerk R

10 KBS

*3 minute rest period

Cash out:

3 rounds of:

6 KB snatch L

8 reps,  2 on 1 KB devils press

6 KB snatch R

8 reps,  2 on 1 KB devils press