Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

4 rounds of:

(AHAP)

10 ground to over head

20 squats

30 deadlifts

Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm

In place on Coach

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

Partner WOD

20 minute TAG

20 second SPRINT

6 push up + toe tap

6 crab toe tap

Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

WOD

Complete the following:

Run 5 minutes

30 burpees

75 sit up 

75 KBS

Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 KB single arm row LEFT

7 KB single leg deadlift LEFT

10 KB single arm row RIGHT

7 KB single leg deadlift RIGHT

*2 minute rest period

Game:

6 minutes of:

4 push up + shoulder tap

8 KB snatch LEFT

4 push up + toe tap

8 KB snatch RIGHT

*2 minute rest period

Cash out:

6 minutes of:

6 lunge + rotation

6 lateral lunges + curl + shoulder press

Bonus

???

Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists

5. Bicycles

6. Superman

Partner WOD

25 minute ping pong

3x 20 second SPRINT each

3x 5 mountain climber each

3x 4 burpees each

3x 3 mountain climber + stand up each