Dragon

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. 

He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

Warm Up 

Combo activation #6

1. 7 ultra wide band rows

2. 7 superman push ups

3. 20 overhead pull aparts

4. 7 wide grip pull ups

5. 7 straddle lateral lunges

6. 10 good mornings 

7. 10m dynamic walk

8. 10 squat jumps

Partner WOD

25 minute ping pong

5 pull up/ 12 band rows

10 push ups

10 sit ups

5 step up L/R

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. H2H swings

4. Release

5. Double-tap

6. Wall-ball substitute or thrusters

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

6 KB snatches L/R

20 singles (jump rope)

*2 minute rest period

Game:

6 minutes of:

12 KBS

6 burpees

*2 minute rest period

Cash out:

6 minutes of:

12 KB SDHP

12 mountain climbers 

*2 minute rest period

Bonus

6 minutes of:

6 KB snatches L/R

20 singles (jump rope)

Warm up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists 

5. Bicycles 

6. Superman

WOD

5 rounds of:

20 SB good mornings

SB run 2 minutes & 30 seconds

20 SB bent over rows