Warm-Up 

Dynamic DB warm-up

3 x10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses

9. OH carry

WOD

3 rounds of:

15 DB thrusters

2 minute DB farmers carry

Ca$H Out

???

Warm-up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broomstick

2. *10 OHS with a 5-second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with a 5-second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5-second pause

Partner WOD

20-minute partner ping pong

2x 4 DB devils press

2x 20 second sprint

2x 4 burpees

2x 10/m 6/w dips

Warm-up 

Lower body complex warm-up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

3 rounds of:

2 minute 30-second run

30 v-ups

Cash-out

???

Warm Up 

SB warm up #4

3x

1. OH SB carry

2. SB TGU 3 reps on each shoulder

3. Front rack SB carry

4. SB G2OH 5 reps

5. Bear hug carry

6. Plank SB drag 6 reps

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 deadlifts

10 KBS

*2 minute rest period

Game:

6 minutes of:

7 SB cleans

5 KB snatch L/R

*2 minute rest period

Cash out:

6 minutes of:

5 shoulder to overhead

10 KB SDHP

*2 minute rest period

Bonus

6 minutes of:

SB ground to over head