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

12 minute TAG 

5 pull ups/ 

DB full cleans

DB devils press

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

—-

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds for time:

10 HSPU or 15 push ups

15 KB SDHP

20 DU or 40 single unders

*3 minute rest period

Game:

3 rounds for time:

10 bicycles

10 KBS

10 burpees

*3 minute rest period

Cash out:

3 rounds for time:

14 box jumps/ 20 squat jumps

7 KB snatch L/R

200m run

Bonus

???

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

WOD

5x

5 reps of SB complex

(4 SB G2S/ 8 SB deadlifts)

1:30 minute SB run

Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

17 minute TAG

Pull ups 3 reps/ band rows 6 reps

Dips (rings/ bench) 6 reps 

Squat jumps 6 reps