Warm up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

Partner WOD

5x ping pong of the following:

1. Shuttle run 50m

2. 7 dips

3. Shuttle run 50m

4. 10 banded rows

5. Shuttle run 50m

6. 7 dips

7. Shuttle run 50m

Warm Up 

Burgner warm up

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

3 rounds of:

(preferably a barbell/ broom stick or PVC pipe)

7 OHS

7 power snatches

7 SDHP

Thompson

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

*Begin the rope climbs seated on the floor.

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

5 pull ups

5 alternating single leg v ups

*3 minute rest period

Game:

5 minute AMRAP

10 banded rotations left

10 banded rotations right

5 box jumps/ 8 squat jumps

*3 minute rest period

Cash out:

5 minute MAX

Walking lunges

Bonus

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