Warm Up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

6 Press

6 Squat clean

*2 minute rest period

Game:

6 minutes of:

8 Squat

8 Power clean 

*2 minute rest period

Cash out:

6 minutes of:

9 Deadlift

3 Devils press

Bonus

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