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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 SB deadlifts

10 SB bent over row

*2 minute rest period

Game:

6 minutes of:

6 SB hang cleans

6 SB overhead presses

*2 minute rest period

Cash out:

6 minutes of:

SB group to OH

Bonus

???

Warm Up 

Gymnastic warm up #4

2 minutes jump rope

1. OHS

2. Good mornings

3. Strict TTB or v ups

4. Strict ring dips to true support or ultra deep dips

5. Ultra wide under hand grip pull ups or band rows

Partner WOD

8 rounds of TAG

20 second sprint

5 burpees

7 jump lunges

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

4 rounds for time:

2 minute run

30 sit ups

30 KBS

Warm up 

Combo activation #7

3x

1. Row/ run 30 seconds

2. 7 lateral lunges

3. Row/ run 30 seconds

4. 20 hitchhikers

5. Row/ run 30 seconds

6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

Complete 4 rounds of:

10 pull ups

8 SDHP

12 dips

8 thrusters

Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

5 rounds in a ping pong fashion:

3x (15 DU or 25 single unders with jump rope)

3x (4 burpees )

3x (15 DU or 25 single unders with jump rope)

3x (3x 3 mountain climber + knee tuck)