Warm Up 

KB warm up #1

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. H2H swings

4. Release

5. Double-tap

6. Wall-ball substitute or thrusters

Partner WOD

20 minute ping pong:

7 KBS

5 KB snatch L

7 KB squats

5 KB snatch R

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

WOD

3 rounds of:

3 minute run

30 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

5 rounds of:

2 minute KB run

KB goblet lunge complex (forward/ lateral/ reverse) 7 on each side

4 TGU on each side

Warm up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7x

30:30

Dips

SB shoulder to overhead 

*2 minute rest period

Game:

7x

30:30

Pull ups/ bent over band rows

SB cleans

*2 minute rest period

Cash out:

7x

30:30

Flutter kicks

SB deadlifts

Bonus

???

Warm Up 

Combo Activation #13

3x

2x Sampson stretch + worlds greater stretch (hold for 3 count)

Dynamic walk + toy soldier combo 10 ft each direction

Boot strap squats 10 reps 

Push up toe reach 10 reps

Lateral band walk 10 ft each direction

Hitch hikers 20 reps

WOD

5 rounds of:

10 mountain climber + stand up x 5

5 burpees

2 minute run