06.23.2026

WOD
"Flat Feet Redo+"
16:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95  115/75  95/65 (55+ RX 115/75)
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95 115/75 95/65
min 3- 8 TTB + 4 push jerks 135/95 115/75 95/65
min 4- rest

at 16:00 complete 3 rounds for time (same weights as above)
4 bar facing burpees
8 deadlifts 
6 HSPU
6 power cleans
8 TTB
4 push jerks

06.22.2026

Strength
Bench press
8-6-4-max reps at weight one. RPE 7-8-9 out of 10

handstand skill
10 x donkey kicks
then
3 sets of 
wall facing handstand hold x 30 seconds
band pull aparts x 20 reps 

WOD
"1-800-Tropics"
8-7-6-5-4-3-2-1
push ups
100 feet suitcase carry each side between sets of push ups

06.20.2026

WOD
"Parabola"
with a partner- one work, one rest
30:00 AMRAP
100m sandbag carry
20 clean & jerk 155/105. 135/95. 115/75
20 synchronized TTB
20 strict pull ups
40/34 cal bike

06.19.2026

Strength
Deadlifts
6 sets of 3 reps @ 75-78%

WOD
"All Forms"
14:00 AMRAP
100m run
1 squat clean @ 55% max
1 bar facing burpee
*add one rep to each movement each round until time expires

06.18.2026

Strength
Back Squat
8 sets of 3 reps @ 60-65%

while resting, complete a total of 3 sets of 20-30 second Copenhagen plank

WOD
"Adventure Land"
200m run
4 rounds
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

200m run
3 rounds 
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

200m run
2 rounds
10 wall balls 20/14
5 burpee to target
5 atomic sit ups

06.17.2026

Strength
box front squat- box height is just below parallel for you
5 sets of 5 reps- building across
 
between sets complete 4 reps of strict HSPU on your stack of pads from last week. Or no pads
 
WOD
"Be still"
20 rounds for time
2 power cleans. 135/95 115/75 95/65
3 box jumps 24/20"
4 TTB

06.16.2026

Strength
Double stop seated strict press
5 sets of 5 reps building from last time
 
WOD
"Beach Daze"
For Time
800m run
12 alternating DB snatch 50/35
12 box jump overs 24/20"
Rest 2:00
800m run
12 D-DB thrusters 50/35
12 burpee box jump overs 24/20"
Rest 2:00
800m run
12 single arm devil's press 50/35
12 single DB box step overs 24/20"