PRE: Movement Standards (Day 5)

WOD: "Zeus" AMRAP 25:

-30 Power Cleans (115/75)

-12 Burpee Box Jump Overs (24/20)

-20 Squat Cleans

-12 Burpee Box Jump Overs

-10 Clusters

-12 Burpee Box Jump Overs

POST: 4 Sets: 14 Barbell OH Walking Lunges, 14 V-ups, 250m Ski

PRE: Movement Standards (Day 4)

WOD: "Ring of Fire" 8 Rounds, every 2 minutes complete:

-50ft Dual DB/KB Overhead Carry (50/35)

-8x25 foot Shuttle Runs

-50ft Dual DB/KB Overhead Carry

POST: 3 Rounds: 20 Unweighted Bulgarian Split Squats, 10 Arnold Presses

PRE: Movement Standards (Day 3)

WOD: “Elizabeth” For time:

-Buy-In: 96 Russian KB Swings (53/35)

Then, 6 Rounds of:

-2 Bear Complexes (135/95)

-52 DU (x2 Singles)

Directly into, 8 Rounds of:

-9 Up-Downs

-22 Air Squats

-Cash-Out: 70 Alternating Dumbbell Snatches (50/35)

*1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.

*Athletes may complete as individual or team.

POST: Mobility