PRE: Movement Standards (Day 11)

WOD: WOD: "Cameron" For time:

-50 Walking Lunges

-25 Chest-to-Bar Pull-Ups

-50 Step-ups (24/20)

-25 Triple-Unders

-50 Back Extensions

-25 Ring Dips

-50 V-up

-25 Wall Ball "2-for-1's" (20/14)

-50 Sit-Ups

-5 Rope Climbs

POST: 2 Rounds: 16 SB Over the Shoulders, 20 Bar Hip Thrust

PRE: Movement Standards (Day 10)

WOD: "James Wright" Perform as many repetitions as possible for points in 20 minutes:

-Overhead Squat (135/95, 10 points)

-Thruster (5 points)

-Squat Clean (3 points)

-Deadlift (1 point)

POST: 3 Sets: 14 GHDSU, 1:00 Push-up bottom hold, 14 Dual KB Strict Presses

PRE: Movement Standards (Day 9)

WOD: Partner Day! "Ride or Die" Teams of 3, AMRAP 25:

-300/200 Cal Bike/Row/Ski

-120 Chest to Bar Pull-ups

-60 Clean and Jerks (115/80)

-50 Clean and Jerks (135/95)

-40 Clean and Jerks (155/105)

-30 Clean and Jerks (185/135)

-20 Clean and Jerks (205/145)

POST: 3 RNFT: :60 V-Sit, 25 Hollow Rocks