Monday June 15, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

5 squat jumps

5/side half kneeling rock backs

10 cat/cows

10/side fire hydrants

Mobility

5 squat to stand

:20/side Samson stretch

10 shin switches

Skill/Strength

Front Squat 4-5x3

If you got all reps last week, add weight, even if there’s a chance of failure this week.  In fact we should all be finding ourselves close to failure these last couple of weeks. 

If you failed reps last week, stay at that weight and don’t fail. 

Two weeks left (this week and next).  Retest maxes on June 29/30. 

WOD

Wallballs

Burpees

21/18/15/12/9/6/3

F:  omit round of 21

P1/P2:  as written

C:  heavy wallball