04.10.2026

Strength
Back squat waves to a heavy single
3 reps @70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @90%
1 rep @ 90+% 
 
 
Extra time: complete 3 sets of Bulgarian Split Squats x 6 per side
OR
Handstand Skills
3 sets of 
5 x 1 rep HS negative
8 x DB Z press (dual DBs) 
 
WOD 
"Foam Pit"
Pt 1
For time:
10 Burpees over bar
10 Power Snatches
10 Burpees over bar

Rest 2 minutes, then...

Pt 2
For time:
10 Burpees over bar
20 Power Cleans
10 Burpees over bar
 
Rest 2 minutes, then...

Pt 3
For time:
10 Burpees over bar
30 Deadlifts
10 Burpees over bar
 
RX
Pt 1 & 2 Weights: 95/65 lbs
Pt 3 Weights: 135/95 lbs

55+:
Pt 1 & 2 Weights: 65/45 lbs
Pt 3 Weights: 105/75 lbs