Monday June 22, 2026

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side Russian KBS

10/side bent over row

5 goblet squats

10 kip swings

3-5 negative pullups

 

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

                          

Skill/Strength

Front Squat 3-4x3

 

Last week!  If you hit all your reps last week, add 5-10lbs.  If not, stay the same.

 

WOD

AMRAP 14 or 5 rounds:

9 pullups

12 KB goblet squats

15 KB swings

18 situps

 

F:  ring rows

P1:  55/35; chest to bar pullups

P2:  35/25; regular pullups

C:

1 bar muscle up > 3 strict pullups > 5 chest to bar pullups

6 double DB devil’s presses

9 double DB thrusters

12/9 ski cals or 15 GHD situps

 

Choose your own DB weight.

 

Modify the pullup circuit in C in accordance with your capabilities – for instance:  1 strict pullup > 3 chest to bar pullups > 5 regular pullups

Will Williams