Warm-Up 

DB squat thrust warm-up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

6-minute AMRAP

3 pull-ups/ 7 band rows

6 squat jumps

*3 minute rest period

Game:

6-minute AMRAP

3 devils press

6 DB bent over row

*3 minute rest period

Cash-out:

6-minute AMRAP

3 burpees

3 DB thrusters 

Bonus

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