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

4 rounds AFAP:

In a ping pong fashion

3 mountain climber + 2 stand up

6 jump lunges

3 devils press + thruster

Warm up 

Combo Activation #13

3x

2x Sampson stretch + worlds greater stretch (hold for 3 count)

Dynamic walk + toy soldier combo 10 ft each direction

Boot strap squats 10 reps 

Push up toe reach 10 reps

Lateral band walk 10 ft each direction

Hitch hikers 20 reps

WOD

5 rounds of:

20 push up

20 v ups

20 DB strict press

Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

100m shuttle run

5 burpees

*2 minute rest period

Game:

6 minutes of:

100m shuttle run

10 mountain climbers

*2 minute rest period

Cash out:

6 minutes of:

100m shuttle run

30 single unders/ 15 DU (jump rope)

*2 minute rest period

Bonus

6 minutes of:

6 minutes of:

100m shuttle run

5 burpees