Tuesday July 22, 2025

Warmup

2:00 Bike/Row

10 banded Pull Aparts

10 banded overhead press

10 banded bent over rows

10 banded good mornings

10 banded monster walks

Then…

With empty barbell:

               10 x Elbow Rotations

               5 x Front Squats

               5 x Strict Press

               5 x Thruster

Mobility

10 x Squat w/ Reach

:30/Side Samson

10 x Shin Switch

Skill/Strength

Back Squat 20 reps unbroken

Choose something challenging but that you are confident you will succeed.

WOD

Thrusters

Burpees over the Bar

Toes to Bar

10-1

F:  dumbbell thrusters; regular burpees; slam balls or v-ups instead of toes to bar

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75