Thursday June 25, 2026

Warmup

200m row

10 air squats

10 scapular pushups

150m row

5 squat jumps

5 hand release pushups

Mobility

Double thread the needle :30/side

Downward dog :30

Skill/Strength

3 laps double KB farmer carry

No more than 10 mins to complete.  Fewest drops possible.  Note your KB weight on the board.

WOD

AMRAP 20 or 10 rounds:

150m row

10 wallballs

25 double unders

10 pushups

F:  single unders; air squats instead of wallballs; box pushups

P1:  deficit pushups (45/25)

P2:  15 DU; regular pushups

C:  heavy wallball; unbroken DU; 5 handstand pushups (first 5 rounds) / 10 deficit pushups (6-10)