Tuesday May 19, 2026

Warmup

1:30 bike/row

20 mountain climbers

10 air squats

10 cat/cow

10/side fire hydrant

10/side bird dogs

10 plank shoulder taps

Mobility

5 squat to stand

:20/side Samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Front Squat 3-4x5

If you made all reps last week, add 5-10lbs this week.  If you missed reps, stay at the same weight. 

WOD

AMRAP 14 or 10 rounds:

Situps 2/4/6/8/10/etc.

Air Squats 3/6/9/12/15/etc.

You must also complete 30/24 ski cals at any point during the WOD

F:  reduce rounds

P1/P2:  as written

C:  toes to bar 1/2/3/4/5/etc. instead of situps

Then (optional)…

In 3 minutes:

12 shoulder to overhead

21 wallballs

AMRAP row cals in remaining time

2 rounds.  Rest 2 minutes between rounds.  Choose your own barbell weight (light to moderate, each round unbroken).