04.09.2026

Apr 9

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+%

Done early? Then complete the Bulgarians 3 sets of 6 per side OR

Handstand Skills
3 sets of
5 x 1 rep HS negative
8 x DB Z press (dual DBs)

WOD
"Stop Lurking!"
AMRAP 12:00
Row 12/10 cal
8 shoulder to overhead 95/65 75/55
10 box jump overs 24/20"