PRE: Movement Standards (Day 11)

WOD: “Mirror Mirror on the Wall” For time:

-2000/1700m Row/Ski

-200 DU / 300 Single-unders

-20 Shuttle runs (15m Out/15m Back)

-Rest 4 min, Then: For time: 6 Rounds

-6 BMU / Burpee pull-ups

-3 Deadlifts (315/225)

-6 Strict HSPU / Box HSPU

-3 DB Thrusters (50/35)

-Rest 4 min, Then: For time:

-20 Shuttle runs (15m Out/15m Back)

-200 DU / 300 Single-unders

-2000/1700m Row/Ski

POST: Mobility

PRE: Movement Standards (Day 10)

WOD: "The Hammy" For time:

-1000/850m Row

-7 Squat Clean-and-Jerks (135/95)

-50 Push-Ups

-7 Squat Clean-and-Jerks

-50 Sit-Ups

-7 Squat Clean-and-Jerks

-50 Box Jumps (24/20)

-7 Squat Clean-and-Jerks

-50 Pull-Ups

-7 Squat Clean-and-Jerks

-1000/850m Ski

POST: 3 Sets: 15 GHDSU, 5 Wall Walks, 0:20 RB Hamstring Stretch/side

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