Warm Up 

Body weight warm-up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges 

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 burpees

14 banded straight-arm pull-downs

*2-minute rest period

Game:

6 minutes of:

50 single unders

20 face pulls

*2-minute rest period

Cash-out:

6 minutes of:

10 prisoner step ups

7 mountain climber squat jump

*2-minute rest period

Bonus

6 minutes of:

50 single unders

12 hollow rocks