Warm up 

Dynamic DB warm up

2 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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 squat jumps

10 alt DB snatches

*2 minute rest period

Game:

6 minutes of:

10 bicycles

10 alt DB overhead presses

*2 minute rest period

Cash out:

6 minutes of:

10 dips

7 DB power cleans

*2 minute rest period

Bonus

6 minutes of:

7 pull ups or 12 banded face pulls

7 devils press

Warm Up 

Agility complex #2

*Coach's choice cardio/ 2 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Worlds greatest stretch 30 seconds each side

3. Shuffle

4. Sampson stretch 30 sends on each side

5. Carioca

6. 10 boot strap squats

7. 10 mountain climbers

WOD

5 rounds of:

1 minute SB run

1 minute 30 second run

10 burpees