Warm Up 

Midsection warm up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

3 rounds for time:

2 minute OH carry/run

2 minute front rack carry/run

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. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

Partner WOD

20 minute ping pong

7 ring dips

7 KBS

7 super rocks

7 KB thrusters

Warm up 

Band warm up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded thrusters

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

7. Walking lunge with Sampson

WOD

3 rounds of:

3 of complex

(All LEFT- Push up + toe tap + push up + rotation)

(All RIGHT- Push up + toe tap + push up + rotation)

7 single leg deadlift L/R

Run 1 minute 30 seconds

Warm up 

➡️ **Members choice DBs/ KBs/ SB/ Barbell** ⬅️

Complex warm up

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

➡️ **Members choice DBs/ KBs/ SB/ Barbell** ⬅️

Buy in:

5 minute AMRAP

C&J

*3 minute rest period

Game:

6 minutes max distance SB run

*3 minute rest period

Cash out:

7 minute AMRAP

7 deadlifts

7 burpees over object

Bonus

???

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

Partner WOD

30 minute ping pong

3 under hand pull ups

6 push up and over MB

9 hollow rocks

12 walking luges