Monday March 16, 2026

Warmup

300m row

10 Cossack squats1

10/side RDL

10 Gorilla rows

10 plank pull throughs

10 scapular pushups

5 inchworms + pushup

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

EMOM 10:

Minute 1:  6-8 box jumps

Minute 2:  AMRAP strict pullups

Jumps required, adjust height (anything from 30’ to a 45lb plate) as necessary.

Modify the pullups by jumping with a controlled negative, using a band, or ring rows.  No kipping.

Then, warm up to something heavier than your working weight for the WOD.

WOD

3 rounds:

12 pushups

250m row

9 pushups

12 deadlifts

6 pushups

Rest 2 minutes between rounds

F:  reduce reps; box pushups; KB SDHP

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155; deficit pushups

C+:  wall climbs 3/2/1 instead of pushups