Monday August 18, 2025

Warmup

1:30 Bike/Row

10/Arm SA Russian KBS

10/Arm SA Bent Over Row

10 Bird Dogs

10 Scapula Pull ups

10/Side Calf Raises (Use a 25# or 45# plate to stand on)

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

3-4x6

1xAMRAP

Three or four sets of five, followed by one AMRAP set (cap of 15).

WOD

AMRAP 4:

21/16 cal row or bike

18 kb swings

15 pullups

AMRAP cals in remaining time

4 rounds.  Rest 3 minutes between rounds.  Your score is the total AMRAP reps accomplished.

F:  15/12 cals; 15 light kb swings; 15 ring rows

P1:  55/35

P2:  35/25; 15 kb swings; 12 pullups

C:  70/45; 7 bar muscle ups; bike cals