PRE: Movement Standards (Day 5)

WOD: "Ledesma" AMRAP 20:

-5 Deficit Handstand Push-Ups

-10 Toes to Rings

-15 Medicine Ball Cleans (20/14)

POST: 4 Rounds: 15/12 Cal Ski, 20 Alt. Goblet Step-Back Lunges, 15 DB Glute Bridges Then: 3 Rounds: 40 Double-Unders, 0:40 Wall Sit

PRE: Movement Standards (Day 4)

WOD: "Charles Margiotta" For time:

-1000/850m Row/Ski

-20 Power Cleans (135/95)

-1000/850m Row/Ski

-20 Power Snatches

-1000/850m Row/Ski

-20 Thrusters

-1000/850m Row/Ski

POST: 3 Rounds: 10/8 Cal Bike, 12 DB Skull Crushers, 30 BB Floor Wipers

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