Dynamic DB Up 

10m OH walk

10 deadlifts

10m walking pigeon 

10m rack carry

10 front squats

10m dynamic walk

10m OH carry

10 presses 

10m farmers carry

WOD

12x 

30:30

DB squat clean

DB shoulder to OH

Warm Dynamic Up #2

800m run/ 1K row coach’s choice 

3x

Walking lunge Sampson stretch

Dynamic walk

Inchworm

Toy soldiers

High knees

Butt kicks

Toe walks

Heel walks

Power skip

Broad jumps

TTR x 15

WOD

4 rounds of:

800m run (4 minute)

20 dips

20 bicycles

20 push ups

Aerobic Warm up #3 

3-minute run/ or movement

4x holding for a 3 count

-Walking Sampson

-Dynamic Walk

-Inchworm 

In place on Coach

-Toy Soldiers

-High knees

-Butt Kicks

-Mountain Climbers

-Knee tucks

WOD

3 rounds of:

2 minute SB run/ carry

10 SB lateral lunges (bear hug)

12 SB ground to shoulder

Aerobic Warm up #1 

3 consecutive rounds

30 seconds no break

-Lateral jumps

-Skater jumps

-High knees

-Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

-Heel walk

-Toe walks

-Dynamic walk

-Toy soldiers

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

15 jump lunges

20 KBS

*3 minute rest period

Game:

3 rounds of:

15 pull ups/ 30 rows band or rings

15 KB 2 on 1 thrusters

*3 minute rest period

Cash out:

3 rounds of:

15 box jumps/ 20 squat jumps

12 KB 2 on 1 devils press

Band Warm Up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

WOD

5 rounds of:

600m run/ 3 minute run

30 mountain climbers 

15 burpees