PRE: Movement Standards (Day 5)

WOD: "Ring of Fire" 5 Rounds, every 3 minutes complete:

-50ft Dual DB/KB Overhead Carry (50/35)

-8x25 foot Shuttle Runs

-50ft Dual DB/KB Overhead Carry

-5 Single Arm Devil Presses

POST: 3 Rounds: 20 Unweighted Bulgarian Split Squats, 10 Arnold Presses

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