"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

KB Warm Up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

KB complex

3 squat

3 clean

3 shoulder to OH

3 OH lunge (opposite leg from arm)

3 snatches 

WOD

4 rounds of:

Left hand KB complex

Right hand KB complex

**KB complex**

3 squat

3 clean

3 shoulder to OH

3 OH lunge (opposite leg from arm)

3 snatches

Midsection Warm Up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

Tuck + 10 tucks

Pike + 10 v ups

Hollow + 10 hollow rocks

Straddle + 10 sit ups

Skill

Movements and modifications 

WOD

4 rounds for time:

400m run or 1.30 seconds

20 jump lunges

DB squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Skill 

Movements and modifications

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

50m DB farmers carry

5 L pull ups (SUB) - 7 strict pull ups - 14 horizontal rows - band rows

5 DB squat cleans

3 minutes rest

Game:

3 rounds of:

50m DB rack carry

10 heavy Russian twists

15 DB deadlifts

3 minutes rest

Cash out

3 rounds for time:

50m DB OH carry

6 push up with renegade row 

10 devils press

Lower body complex Warm up 

3x

Lower body complex 

5 single leg bridges (R/L)

5 reverse lunges

5 squats

5 toy soldiers

5 jump lunges

5 squat jumps

5 lateral lunges

5 skater jumps

Skill

Movements and modifications 

Partner WOD

25 minute ping pong 

8 pull up/ 12 rows (rings/TRX/bands)

KB or DB swings

5 HSPU/ 8 push ups 

8 KB or DB snatch (L)

8 box jumps/ 10 squat jumps

8 KB or DB snatch (R)