Warm Up 

Combo activation #5

1. Overhead banded circles

2. 7 Planche push ups

3. Hitchhikers

4. 7 Ultra wide under hand pull ups/ band rows

5. Lateral band walks

6. 7 Jump lunges

7. 10m toy soldiers

8. 7 TTB/ v ups

WOD

12 minute AMRAP

15 KBS

5 KB snatches L/R

5 KB prisoner step ups

Warm up 

Body weight warm up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

Partner WOD

5 rounds in a ping pong fashion

7 alternating overhead DB press

2x - 20 second sprint

2x - 5 pull ups

Warm-up 

Dynamic Warm-Up #3

• Coach’s choice 3 minutes cardio

3x

1. 5 mountain climbers

2. Toy soldiers

3. 10 lateral jumps

4. Walking knee hugs

5. 5 squat thrusts

6. Walking pigeon

7. Push up with toe tap

8. Walking Sampson

WOD

3 rounds of:

2 minute 30-second run

30 alternating v-ups

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

🎰🃏💰 Casino Royale 💰🃏🎰

NOTE- load must be as heavy as possible 

Buy in:

6 minutes of:

C&J

*2 minute rest period

Game:

6 minutes of:

Squat cleans

*2 minute rest period

Cash out:

6 minutes of:

Deadlifts

*2 minute rest period

Bonus

6 minutes of:

C&J