9/30/26 - Wednesday

A1) 7x (3 Push Press + 2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Press and work up

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10

B) EMOM 12

1- Max Calorie Row/Bike/Ski

2- Max Shoulder to OH

3- Max Burpees Over Bar

4- Rest

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20