Warm Up 

Dynamic Warm Up #3

• Coach’s choice 3 minutes 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 Partner

25 minute Tag

7 mountain climbers

5 burpees

20 second sprint

Warm Up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

WOD

3 rounds for time:

30 pull ups

30 DB snatches

Warm up 

SB warm up #1

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Walking Sampson stretch

3. Deadlifts

4. Dynamic walk

5. Ground  to shoulder

6. Inchworm + downward dog

7. Shoulder to overhead

8. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

10 SB push up SB drag

10 G2S

200m or 1:30 SB run

*3 minute rest period

Game:

3 rounds of:

20 SB step ups

20 SB deadlifts

200m or 1:30 SB run

*3 minute rest period

Cash out:

3 rounds of:

20 SB sit ups

12 SB G2OH

200m or 1:30 SB run

Bonus

???

Warm up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

Partner WOD

7 rounds ping pong the following:

7 KBS

7 burpees over the KB

3x - 20 second sprint

Warm Up 

Lower body complex warm up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

Complete the following:

60–50-40-30-20

Pull-ups 

Dips

Jumping lunges