**Todays workout has overhead squats. you DO NOT have to do overhead squats. sub out with front squats if you want.
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
:30 Jump Rope
5 Tall Muscle Snatch
5 Overhead Squats
2x (1 Wall Walk + 10 sec Nose to Wall Handstand Hold)
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar for the first set
Back Squat
Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%
Primer Before Conditioning
2-3 Sets
Power Snatch + Overhead Squat
*Building to Working Loads
1 Wall Walk
4 Overhead Squats @ Working Loads
24 Double Unders
“Kiss”
12:00 AMRAP
2* Wall Walks
6 Overhead Squats
48 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 135/95lb, (61/43kg)
Wall Walk: 10in from wall
Level 2:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 95/65lb, 43/30kg
Level 1:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
54 Single Unders
*Add 1 Wall Walk Each Set
Barbell: 95/65lb, 43/30kg
Wall Walks: 30in from Wall
Masters 55+
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 75/55lb, 34/25kg
Wall Walk: 20in From Wall
Score: Rounds + Reps
Goal: 6-8 Rounds
Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue
RPE: 7–8/10
Primary Objective: Maintain unbroken sets on overhead squats and double unders
Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early
Workout Strategy
The workout begins deceptively light but builds quickly as wall walks accumulate. Open at a controlled pace, taking ~10 seconds per wall walk in the early rounds and adjusting as reps increase. Aim to go unbroken on all sets of overhead squats, using a quick rest before picking up the barbell if needed. Double unders should be completed as an unbroken set, with focus on relaxed breathing and rhythm to keep heart rate manageable. The key is managing shoulder fatigue, avoid redlining early on the wall walks in order to sustain efficient movement through the later rounds.
Movement Modifications
- Wall Walks: Scale to reduced range wall walks, box pike walks, or plank shoulder taps if needed.
- Overhead Squats: Reduce loading, sub with front squats, or use dumbbell overhead squats if mobility limits barbell position.
- Double Unders: Adjust to 2:1 single unders, 60–75 attempts, or plate hops if rope work is not possible.
Workout Name:
Inspired by Prince’s song “Kiss,” this workout reflects the balance of control and intensity—light, precise, and demanding rhythm. Athletes should focus on efficiency and smooth movement, keeping transitions crisp while embracing the challenge of building volume under fatigue.