Friday, August 30th 2026

WARM UP bike, barbell

15/12 cal bike

then

15 burpees OR 20 empty barbell thrusters

then

3 Rope Ground to standings

MOVEMENT/MOBILITY – barbell

25′ walking lunge w/ twist

25′ reverse lunge w/ overhead reach

25′ lateral lunge

25′ knee pull

25′ quad stretch w/ reach

25′ over the fence

25′ backward over the fence

*grab PVC

10 Pass Throughs

10 OHS w/ palms ups

5 Snatch Balances

PRIMER – bb

5 Pause Back Squats

4 Back Squats

3 Jumping Back Squats

STRENGTH

BACK SQUATS

Every 2:30 x 5 Sets

5, 5, 5, 3, 3

Start at 75% and build to around 90% or heavier than last weeks heaviest triple

GET FIT

For Time:

3-6-9-12-15

Overhead Squats (115/75) (Rx+185/125)

1-2-3-4-5

Rope Climbs

Notes –

* high skill metcon here

modify – OHS to Front Squats if needed

Rope Climbs – cut reps to 1-1-2-2-3 if you are worried about volume

otherwise perform 2 ground to standings for every rope climb programmed