Monday August 17, 2026

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side overhead presses

5 goblet squats

5/side thruster

10/side plank pull throughs

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Back Squat 20 unbroken

If you succeeded last week, add weight

Then, spend some time practicing push press

WOD

10 strict presses

20 push presses

30 wallballs

40 situps

50/40 cal row or bike

40 situps

30 wallballs

20 push presses

10 strict presses

In that order.

F:  light barbell

P1:  95/65

P2:  75/55

C:  115/75 or more; heavy wallball; 30 GHD situps; begin and end with 3 rope climbs

Then (optional)…

15/12 ski cals

10 burpees

15/12 row cals

10 burpees

15/12 bike cals