PRE: Movement Standards (Day 9)

WOD: Partner Day! "Painstorm X - Team Version"

-200m Farmer’s Carry (2x50/35)

-80 Pull-Ups

-80 Thrusters (45/35)

-200m Sandbag Carry

-60 Burpees

-60 Hang Snatches (45/35)

-200m Farmer’s Carry

-40 Amer. KB Swings (70/53)

-40 Bear Complexes (45/35)

-200m Sandbag Carry

-20 Muscle-Ups

-20 Handstand Push-Ups (Box/Pike)

POST: Mobility

PRE: Movement Standards (Day 8)

WOD: "Assault On Linda" For time: 10-9-8-7-6-5-4-3-2-1 Reps of each:

-Cal Bike/Row/Ski

-Deadlifts (1.5 x Bodyweight)

-Bench Presses (Bodyweight)

-Power Cleans (.75 x Bodyweight)

POST: 4 Rounds: 100m Shuttle Run (50 out/50 back), 20 Dead Bugs, 0:30 Side Plank - Right, 0:30 sec Side Plank - Left

PRE: Movement Standards (Day 7)

WOD: "Joly 51" AMRAP 29:

-3 Rope Climbs

-3 Burpee Box Jump Overs (24/20)

-3 Man-Makers (35/20)

-15 Wall Balls (20/14)

-15 Burpee Box Jump Overs

-15 Man-Makers

-18/14 Cal Row

-18 Burpee Box Jump Overs

-18 Man-Makers

POST: 100 RB Good Mornings, 60 Band Pull aparts