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

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 SB ground to over head

25 single unders jumprope/ 15 DU

*2 minute rest period

Game:

6 minutes of:

4 SB squat clean

4 burpees over SB

*2 minute rest period

Cash out:

6 minutes of:

8 SB deadlifts

8 mountain climbers

Bonus

???

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

Partner WOD

Complete the following:

10x ping pong- 5 DB squat cleans

10x ping pong- 5 burpees

10x ping pong- 5 pull ups

10x ping pong- 3 devils press

Warm up 

Body weight warm up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

WOD

4 rounds of:

3 minute 30 second run

50 super rocks

50 hollow rocks

Warm Up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

WOD

12 minute AMRAP

KB complex 

(complete whole complex on one side before switching hands)

3 KB cleans

3 KB presses

3 KB squats

3 KB snatches

3 wind mills