092926

Warm-up:
10 PVC passthrough
4 Up down dog
w/ PVC
4 BTN split jerk
4 Press in split
15 Penguin jump
1 Wall walk-up
w/ empty barbell
4 Press in split
4 Split jerk
30 SU
15 DU

WOD:
A) Split jerk (Scale to Push jerk or Push press)
2-2-2-1-1-1
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 88%
Set 6: 90-92%

16 Minutes for all 6 sets.

B) Every 2:30 for 10 minutes (4 sets)
1-2 Wall Walk-up
3-5 Strict Handstand Push-ups
25-50 Double-unders

Scaling:
Wall Walk-up- Scale to partial walk-up, box walk-up or 25′ bear crawl
Strict handstand push-up- Scale up to deficit HSPU, scale down to strict HSPU to an AbMat, pike push-up on box, or Z-press
DU- Scale to :30 of DU attempts or 50-75 SU

Mobility:
:45 Child’s pose
:45 Side puppy

Skill-Strength-Stamina programming:
Tuesday, 6:10pm

Warm-up:
2:00 Easy row
3 Inchworm lunge
10 Hollow rock
1:00 Moderate row
6 Ring row
6 Air squat
:30 Hard row

WOD:
SSS Stamina

For time:
Row, 1000 m
Rest 2 mins
Row, 750 m
Rest 1:30
Row, 500 m
Rest 3 mins
Row, 1000 m
Rest 2 mins
Row, 750 m
Rest 1:30
Row, 500 m

30-minute cap

Mobility:
1:00 Couch stretch
1:00 Foam roll IT band