Warm Up 

SB warm up #2

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

1. Bear hug squats

2. Walking knee hugs

3. Deadlifts

4. Dynamic walk

5. Ground  to shoulder

6. Toy soldiers

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

4 rounds AFAP

7 SB devils press

21 single unders (jump rope)

*3 minute rest period

Game:

5 rounds AFAP

7 ground to shoulder

7 burpees

*3 minute rest period

Cash out:

6 rounds AFAP

10 deadlifts

30 second SPRINT!

Bonus

???

Warm up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

Partner WOD

30 minute ping pong

10 Russian KBS (heavy)

5 burpees

5 prisoner step ups

10 pull ups or 20 rows

Push up complex warm up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

1. -3 push-ups

2. -3 knees to elbows

3. -3 push-ups

4. -3 knee thrusts

5. -3 push-ups

6. -3 straight leg to the opposite hand

7. -3 push-ups

WOD

4 rounds of:

4 minute cardio

20 dips

20 TTB or V up

20 jump lunges

Warm Up 

The other warm up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inch worm

4. 15 OHS

5. 10 sit ups 

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

3 rounds of:

(Members’Member's choice with implement/ AHAP)

30 deadlifts

20 cleans or G2S

10 shoulder to OH