Wednesday, September 23, 2026

PRE: 3 Sets: 8 Good Mornings (95/65), 12 Ring Rows, 16 Prone Y-Raises (5/2.5)

WOD: For time: 21-15-9:

-Cal Bike

-Power Cleans (115/85)

-Box Step-Overs (24/20)

Directly into: 21-15-9:

-Cal Row

-Push Presses

-Toes-to-Bar (K2E / KB V-Ups)

POST: 3 Sets: 12/side Weighted Cossack Squats, 20 Calf Raises