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

Running aerobic capacity 

(**Record distance each round and try to match or exceed previous effort)

4 rounds of:

1 minute run: 1 minute rest 

2 minutes run: 1 minute rest

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

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

Complete the following:

Box jumps or squat jumps 21-15-9

SB deadlifts 30-20-10

Warm up 

Combo Activation #11

3x

30 seconds Sampson stretch + rotation

Inchworm

World greatest stretch

Bootstrap squats

Lateral band walks

Band pull aparts

Walking pigeon 

5 squat thrusts

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(One work one rest)

Buy in:

4x

30:30

-Flutter kicks

-Pop squats

*2 minute rest period

Game:

4x

30:30

-DB ALT OH press

-DB hang squat clean

*2 minute rest period

Cash out:

4x

30:30

-Jump rope

-Mountain climbers

Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. H2H swings

4. Release

5. Double-tap

6. Wall-ball substitute or thrusters

WOD

Complete the following:

20 KB snatch L

2 minute run

20 KB snatch R

2 minute run

10 TGU L

2 minute run

10 TGU R

2 minute run

50 KBS

2 minute run

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

7 rounds of:

15 SB bent over rows

10 SB push up + drag

10 SB lunges