Tuesday December 16, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10/side overhead press

5 no pushup burpees

10 goblet squats

5 no pushup burpees

5/side thruster

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Establish a 10 rep max back squat

Build up with a few smaller sets, then go for 10 at a weight that challenges you but with no risk of failure. 

WOD

AMRAP 15 or 8 rounds:

Wallballs

Burpees

3/6/9/12/15/18/21/24

F:  reduce rounds

P1/P2:  as written

C:  heavy wallballs; 6 strict pullups at the END of each round

Modify C by reducing the number of strict pullups or by using a band (but NOT by kipping).  Modify upward by doing strict chest to bar.