Warm Up 

Combo activation #6

1. 7 ultra wideband rows

2. 7 superman push-ups

3. 20 overhead pull aparts

4. 7 wide grip pull ups

5. 7 straddle lateral lunges

6. 10 good mornings

7. 10m dynamic walk

8. 10 squat jumps

WOD

20-minute AMRAP

In a weight vest

5 pull ups

10 push ups

15 squats

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 substitutes or thrusters

Partner WOD

3 rounds AFAP in a ping-pong fashion:

4x 7 KBS

4x 20-second sprint

Warm-up 

Aerobic Warm-up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

DB/KB complex

3 windmill + 3 TGU + 6 strict presses

*2-minute rest period

Game:

6 minutes of:

50m shuttle

5 burpees

50m shuttle

10 mountain climbers

*2-minute rest period

Cash-out:

6 minutes of:

5 pull-ups

10 jump lunges

*2-minute rest period

Bonus

6 minutes of:

50m shuttle

5 burpees

50m shuttle

10 mountain climbers

Warm-up 

 Dynamic Warm-Up #3

• Coach’s choice 3 minutes of cardio

3x

1. 5 mountain climbers

2. Toy soldiers

3. 10 lateral jumps

4. Walking knee hugs

5. 5 squat thrusts

6. Walking pigeon

7. Push up with toe tap

8. Walking Sampson

WOD

5 rounds of:

2 minutes SB carry/ tread push with resistance

12 push-up SB drag

10 single arm DB/KB sit up on each side L/R

Warm Up 

SB warm-up #4

3x

1. OH SB carry

2. SB TGU 3 reps on each shoulder

3. Front rack SB carry

4. SB G2OH 5 reps

5. Bear hug carry

6. Plank SB drag 6 reps

Partner WOD

Complete the following in a ping-pong fashion:

3x 7 SB shoulder to overhead

4x 5 SB front squats

5x 5 SB power cleans

6x 5 SB thrusters

7x 4 SB squat cleans