Tuesday June 16, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over rows

10 banded overhead press

10 banded good mornings

10 glute bridges

10 scapular pushups

10 scapular pullups

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Bench Press 4-5x3

If you got all reps last week, add weight, even if there’s a chance of failure this week.  In fact we should all be finding ourselves close to failure these last couple of weeks. 

If you failed reps last week, stay at that weight and don’t fail. 

Two weeks left (this week and next).  Retest maxes on June 29/30. 

WOD

10 pushups

10 pullups

20 DB snatches (alternating r/l)

10 pullups

10 pushups

3 rounds.  Rest 2 minutes between rounds. 

Choose your own DB weight

F:  box pushups; ring rows

P1/P2:  as written

C:  minimum 50/35 DB; 5-7 strict wall facing HSPU; 3-5 bar muscle ups