Warm Up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

12 minute ping pong

4 burpee pull up or 7 band rows + 2 burpees

10 calorie row or 20 mountain climbers

10 dips

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:

Complete the following:

3 minute run

40 push up and over KB

50 KB squats

*3 minute rest period

Game:

Complete the following:

3 minute run

100 flutter kicks

25 KB clean & press L/R

*3 minute rest period

Cash out:

Complete the following:

3 minute run

100 walking lunges

25 KB snatches L/R

Bonus

???

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

WOD

5 rounds of:

30 TTB

10 SB shoulder to OH (strict)

20 SB G2S

Warm Up 

Dynamic Warm Up #3

Coach’s choice 3 minutes cardio

3x

5 mountain climbers

Toy soldiers

10 lateral jumps

Walking knee hugs

5 squat thrusts

Walking pigeon 

Push up with toe tap

Walking Sampson

Partner WOD

20 minute tag

15 DU or 20 single unders

30 second shuttle run

10 step ups

30 second shuttle run

4 burpees

For Time (with a Partner)

• Buy-In: 2,001 meter Row

• Directly into, 4 Rounds of:

• 9 Rope Climbs

• 11 Bear Complexes (135/95 lb)*

• Cash-Out: 2,977 meter Row
  

• *1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press