PRE: Movement Standards (Day 8)

WOD: "Jump, Pull, Lift" AMRAP 18:

-60 DU (x2 Singles)

-21/15 Cal Bike/Row/Ski

-1 Deadlift (365/245)

POST: 100 RB Good Mornings, 80 High - > Low plank transitions, 60 Band Pull aparts

PRE: Movement Standards (Day 7)

WOD: "Mind Games" For time: 50 Rounds:

-1 Burpee

-2 Push-Ups

-3 Air Squats

-4 Alternating Lunges

-5 Sit-Ups

POST: 5 Rounds with heavy DBs/KBs: 1 Lap Farmer Carry, 5 Power Cleans, 4 Front Squats, 3 Shoulder to Overhead

PRE: Movement Standards (Day 6)

WOD: Partner Day! "Rusty Cage" For time: 8 Rounds:

-18/14 Cal Bike/Row/Ski

-18 Wall Balls (20/14)

Directly into…

-50 Synchro WP Strict Presses (35/25)

-100 Synchro WP G2O

-50 Synchro Lunges

-100 Partner Jumps (Junk-yard dog style)

-50 Synchro Sit-Ups

POST: Mobility