Wednesday April 29, 2026

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side lateral raises

10/side overhead press

10/side upright row

10 scapular pullups

3 negative pullups

Mobility

Banded shoulder distraction :30/side

Skill/Strength

Push Press 3-4x4

Moderate weight.  Focus on form and speed. 

WOD

AMRAP 5:

6 burpees over the bar

6 strict pullups

6 shoulder to overhead

Rest 5 mins

AMRAP 5:

9 burpees over the bar

9 chest to bar pullups

9 shoulder to overhead

Rest 5 mins

AMRAP 5: 

12 burpees over the bar

12 pullups

12 shoulder to overhead

Your score is the total REPS accomplished.

F:  light barbell; ring rows

P1:  135/95 (round of 5), 115/75 (round of 10), 95/65 (round of 15)

P2:  115/75, 95/65, 75/55; all regular pullups

C:  155/105, 135/95, 115/75; 3 bar muscle ups, 6 strict pullups, 12 chest to bar pullups