PRE: Movement Standards (Day 3)

WOD: Partner Day! "Broken Arrow" For time:

-150 Air Squats

-100 Push-Ups

-50 Strict Pull-Ups

-10 mile Bike

-3 mile Run

-1,000 Double-Unders

-150 Air Squats

-100 Push-Ups

-50 Strict Pull-Ups

*Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)

POST: Mobility

PRE: Movement Standards (Day 2)

WOD: "Adle" For time: 4 Rounds:

-6 DB Lungesters (2x35/20, 1 rep = 1 Lungester consists of 1 Left-Leg Lunge, 1 Right-Leg Lunge, 1 Thruster)

-29 Up-Downs (Burpee no push-up)

-4 Shuttle Sprints (50m out/50m Back)

POST: 3 Rounds: 10 DB HSPU, 16 Alt. DB Deadlifts, 20 GHDSU, 30 DB Russian Twists

PRE: Movement Standards (Day 1)

WOD: "Bear Complex" 5 Rounds For load: Complete 7 Unbroken Sets of this Barbell complex:

-1 Power Clean

-1 Front Squat

-1 Push Press

-1 Back Squat

-1 Push Press

POST: Part I: 3 Rounds: 12 Banded Face Pulls, 12 Banded Triceps Extensions, 20 Alt. Cossack Squats - Part II: 2:00 Static Bar Hang, 1:00 HS Hold - Part III: 3:00 Bike/Row/Ski