Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

20 minute ping pong 

7 flutter kicks

DB snatch + 2 presses + 2 squats LEFT

5 box jumps/ 7 squat jumps

DB snatch + 2 presses + 2 squats RIGHT

Warm up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill

6. TGU

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 dips

10 cab toe touches

*2 minute rest period

Game:

6 minutes of:

10 ALT DB snatches

5 stationary OH lunges L/R

*2 minute rest period

Cash out:

6 minutes of:

10 mountain climbers

30 single unders (jump rope)

Bonus

6 minutes of:

5 push up

5 v ups

5 ALT OH DB presses

Warm up 

Body weight warm up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

WOD

5 rounds of:

20 SB RDLs

2 minute SB run

Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

5x

30:30

(One work one rest)

-Jump lunges

-Pull ups

-Plank ups/ wall climbs (plank ups- from top of push up position. Bring your feet on box and back down)