Thursday October 1, 2026

 Warmup

1:30 Bike/Row

10 air squats

5 Squat Jumps

5 Burpees

5 Goblet Squats

5 Burpees

5 Single Arm (Left) DB OHS

5 Single Arm (Right) DB OHS

Mobility

5 Squat to Stand

Samson stretch :20/side

10 Downward dog toe taps

10 Shin Switch

Skill/Strength

Overhead Squat 3-4x3

Work up to something heavy, or use light weight and focus on form and mobility, utilizing variations such as pauses and Sots presses, etc. 

WOD

AMRAP 5:

10 burpees

10 overhead squats

Rest 3 minutes

AMRAP 5:

10 overhead squats

30 double unders

Rest 3 minutes

AMRAP 5:

50 double unders

10 burpees

Your score is the total REPS accomplished (do the math for each 5 minute AMRAP, then add the reps)

F:  kb goblet squats or single arm db overhead squats; single unders

P1:  75/55

P2:  45/35

C:  95/65

Modify by doing a different squat variation (front or back)