Tuesday October 20, 2026

Warmup

2 laps or 1:30 bike/row

2 rounds:

10 air squats

5 squat jumps

10 scapular pullups

Mobility

5 squats to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Tempo Back Squat 3-4x4

3 second descent, 3 second pause, 3 second ascent

Moderate to heavy, depending on ability to control the weight at correct tempo through all reps.  Focus on that. 

WOD

5 rounds:

20 wallballs

2 laps or 300m row

15 pullups

1 lap or 150m row

F:  reduce rounds and/or reps; ring rows

P1:  as written

P2:  15 wallballs; 10 pullups

C:  heavy wallball; 5 ring muscle ups (round 1); 10 bar muscle ups (round 2); 15 strict pullups (round 3); 20 chest to bar pullups (round 4); 25 regular pullups (round 5)