Warm Up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

6. Flutter kicks

WOD

4 rounds of:

10 SB push up + drag

12 sit ups (feet anchored)

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 DB shoulder to overhead

7 DB front squats

*2 minute rest period

Game:

6 minutes of:

5 burpees

8 mountain climbers

*2 minute rest period

Cash out:

6 minutes of:

7 DB thrusters

7 DB SDHP

Bonus

???

Warm up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

WOD

5 rounds of:

10 devils press

10 DB sit ups (arms extended)

10 burpees

1 minute cardio of your choice

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

6. Flutter kicks

WOD

4 rounds of:

1 minute 30 second SB run

10 SB lateral lunges

10 SB cleans

Warm Up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters

10. Lateral jumps over DBs

Partner WOD

(One work one rest)

4 rounds of the following in a ping pong fashion:

10 DB snatches L

5 DB hang squat cleans

10 DB snatches R