The Don

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Warm Up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

6. Flutter kicks

WOD

4 rounds of:

10 SB push up + drag

12 sit ups (feet anchored)

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 DB shoulder to overhead

7 DB front squats

*2 minute rest period

Game:

6 minutes of:

5 burpees

8 mountain climbers

*2 minute rest period

Cash out:

6 minutes of:

7 DB thrusters

7 DB SDHP

Bonus

???

Warm up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

WOD

10 devils press

10 DB sit ups (arms extended)

10 burpees

1 minute cardio of your choice