PRE: Movement Standards (Day 4)

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

PRE: Movement Standards (Day 3)

WOD: "Assault-Con" 4 Rounds, every 10 minutes complete:

-500/425m Row

-500/425m Ski

-1/.8 mi Bike

-20 Air Squats

-15 Push-Ups

-10 Pull-Ups

POST: 2 Sets: :45 HS Hold, :45 Plank Hold

PRE: Movement Standards (Day 2)

WOD: NFT: "Light Linda" 24-21-18-15-12-9-6-3:

-Deadlifts (205/135)

-Bench Press (115/75)

-Dual DB/KB Hang Squat Clean (50/35)

POST: 50 WP (5/2.5) Scissor Kick Pass Throughs, 30 Handstand Shoulder Taps, 50 4-Count Flutter Kicks