Wednesday 9/24/2025

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Accessory 
Gymnastics - Pressing (Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

WOD
"War Eagle"
5 Rounds For Time:
15 GHDs (Scale V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Tuesday 9/23/2025

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Strength 
Pause Split Jerk 3x2
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3x3)
Pause Split Jerk (3x2 @ light/moderate)

WOD
"Death Valley"
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders

Monday 9/22/2025

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Strength 
Snatch + Overhead Squat 4x3
Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

WOD
"Touchdown Jesus"
Every 5:00 (3 sets)
6-4-2
Overhead Squats 135#/95#
12-8-4
Chest to Bar
*Score is slowest set