Friday December 5, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

5/way halos

10/side Russian KBS

10 scapular pushups

5/side half kneeling rock backs

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Back Squat 3-4x6

Use lighter weight and add a 3 second pause if you don’t want to go heavy

WOD

AMRAP 14 or 9 rounds:

10 KB swings

10 KB goblet squats

10 pushups

F:  box pushups

P1:  55/35

P2:  35/25

C:  DB snatch (50/35); single arm DB overhead squat (5r/5l); 5 handstand pushups (strict if possible)

Combine options as desired.