Tuesday July 14, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

5 no pushup burpees

5/side split squats

5 no pushup burpees

10 hollow body rocks

10 kip swings

Mobility

5 squats to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Back Squat 5/4/3/3

Add weight each round.  If desired, make the last set a + set (AMRAP to just before failure). 

WOD

EMOM, for 10 rounds:

10 front squats

AMRAP toes to bar (even rounds) / burpees over the bar (odd rounds) in remaining time

Rest 1 minute between rounds.  Reduce front squat reps by 1 (10-1) in each subsequent round.  Your score is the total AMRAP reps accomplished.

Example:

Minute 1:  10 front squats > AMRAP toes to bar

Minute 2:  rest

Minute 3:  9 front squats > AMRAP burpees over the bar

Minute 4:  rest

Minute 5:  8 front squats > AMRAP toes to bar

Minute 6:  rest

Minute 7:  7 front squats > AMRAP burpees over the bar

Minute 8:  rest

Etc.

F:  KB goblet squats; situps or v-ups; regular burpees

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95

Modify the toes to bar by doing GHD situps (if appropriate) or ski cals.