Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

8 KB snatch L/ R

20 single unders

*2 minute rest period

Game:

6 minutes of:

10 KB wall ball substitutes

30 second SPRINT!

*2 minute rest period

Cash out:

6 minutes of:

12 DB deadlifts

30 second double DB run

Bonus

???

Warm up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

25 minute Partner ping pong:

4 DB devils press

4 DB squat cleans

4 burpees

4 mountain climbers 

4 box jumps

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

WOD

5 rounds of:

2 minute run

15 burpees

15 dips

15 pull ups

Warm-Up 

SB warm-up #5

3x

1. Walking Sampson

2. SB deadlifts

3. Walking pigeon

4. SB squats

5. Walking knee hugs

6. SB cleans

WOD

SB Grace ladder

30 SB clean and jerk

Rest 2 minutes

20 SB clean and jerk

Rest 2 minutes

10 SB clean and jerk