Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

—-

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds for time:

10 HSPU or 15 push ups

15 KB SDHP

20 DU or 40 single unders

*3 minute rest period

Game:

3 rounds for time:

10 bicycles

10 KBS

10 burpees

*3 minute rest period

Cash out:

3 rounds for time:

14 box jumps/ 20 squat jumps

7 KB snatch L/R

200m run

Bonus

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