Friday April 17, 2026

Warmup

1:30 bike/row

20 Mountain climbers

10 scapular pushup

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

:30 plank

40 line hops (20 front/back, 20 side/side)

Mobility

Child’s pose 1:00

Piriformis stretch :30/side

Skill/Strength

Handstand Practice

Walks, holds, wall climbs, pike pushups – spend 10-15 minutes practicing

Then, spend some time warming up the barbell for the WOD

WOD

5 rounds:

9 pushups

27 double unders

9 hang power cleans

6 pushups

18 double unders

F:  box pushups; single unders; 12-15 KB swings instead of HPC

P1:  115/75

P1.5:  95/65

P2:  75/55; DU reps 15/9

C:  135/95 or more; 6/3 strict HSPU or 2/1 wall climbs instead of pushups