Monday September 28, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over rows

10 air squats

5 squat jumps

:30 plank

10 scapular pullups

10 kip swings

Mobility

Child’s pose 1:00

Skill/Strength

EMOM 10:

Even minutes:  5 back squats

Odd minutes:  AMRAP strict pullups

Heavy (but unbroken) on the squats (from the rack).  Add weight to the pullups to reduce volume if desired. 

Stagger start so that everyone has a barbell spot and a pullup spot.  Modify the pullups by using a band or by doing jumping pullups with a controlled negative. 

WOD

AMRAP 15 or 6 rounds:

21 situps

15 wallballs

9 pullups

F:  ring rows

P1/P2:  as written

C:  15 GHD situps (even rounds) / 15/12 ski cals (odd rounds) instead of situps; heavy wallball; chest to bar pullups

Then (optional)…

For time:

5 burpee box jumps

10/8 ski cals

5 burpee box jumps

10/8 bike cals

5 burpee box jumps

10/8 row cals

5 burpee box jumps