Monday July 20, 2026

Warmup

1:00 single unders

5/way halos

10 air squats

10/side bent over row

5 goblet squats

10 scapular pullups

3 negative pullups

20 wall leaning calf raises

Mobility

Pec stretch :30/side

Calf stretch :30/side

Skill/Strength

EMOM 8:

Strict Pullups

Go for an amount you think you can sustain for all 8 rounds.  Pullups do not need to be unbroken.

Modify by doing a jumping pullup with a controlled negative, or by using a band.

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

WOD

AMRAP 15 or 4 rounds:

10 double unders

9 front squats

20 double unders

15 wallballs

30 double unders

21 air squats

F:  12 KB goblet squats instead of FS; single unders or lateral hops over the barbell instead of DU

P1:  115/75

P1.5:  95/65

P2:  75/55; DU reps 5/10/15

C:  135/95 or more; heavy wallball