Monday September 14, 2026

Warmup

2 laps or 300m row

10 speed skaters

10 air squats

5 squat jumps

10 cat/cow

10/side fire hydrants

10 dead bugs

5/side half kneeling rock back

Mobility

5 squat to stands

:20 Samson stretch

:30 downward dog

10 shin switches

Skill/Strength

AMRAP 4:

Back Squat

Shoot for between 30-45 (50 max) challenging reps at bodyweight or a percentage of BW (+ or -).  Squat from the rack and break into as many sets as necessary.  Focus on maintaining good technique throughout.  This is a retest of our 2026 benchmark.

WOD

AMRAP 16 or 6 rounds:

2 laps or 300m row

15 wallballs

25 situps

F:  air squats

P1/P2:  as written

C:  15 GHD situps or 12/9 ski cals instead of situps

Then (optional)…

10 burpees

20 pullups

10 burpees

20 pushups

10 burpees