PRE: Movement Standards (Day 11)

WOD: "James Wright" Perform as many repetitions as possible for points in 20 minutes:

-Overhead Squat (135/95, 10 points)

-Thruster (5 points)

-Squat Clean (3 points)

-Deadlift (1 point)

POST: 3 Sets: 14 GHDSU, 1:00 Push-up bottom hold, 14 Dual KB Strict Presses

PRE: Movement Standards (Day 10)

WOD: Partner Day! "Ride or Die" Teams of 3, AMRAP 25:

-300/200 Cal Bike/Row/Ski

-120 Chest to Bar Pull-ups

-60 Clean and Jerks (115/80)

-50 Clean and Jerks (135/95)

-40 Clean and Jerks (155/105)

-30 Clean and Jerks (185/135)

-20 Clean and Jerks (205/145)

POST: 3 RNFT: :60 V-Sit, 25 Hollow Rocks

PRE: Movement Standards (Day 9)

WOD: "Jump, Pull, Lift" AMRAP 18:

-60 DU (x2 Singles)

-21/15 Cal Bike/Row/Ski

-1 Deadlift (365/245)

POST: 100 RB Good Mornings, 80 High - > Low plank transitions, 60 Band Pull aparts