17. April 2026

Warm up:

3 Rounds for quality:

10 Hanging shoulder rotations

20 sec Arch hold

5+5 Single arm DB Strict press

Gymnastics warm up:

2 Rounds of:

10 Scapula pull-ups

10 Strict sit-ups

10 Ring rows

1 Wall-walk

Gymnastics:

15 min EMOM:

Min 1: 20-40 sec Wall-facing HS Hold / Straight arm plank

Min 2: 6-10 Strict chin-ups / Banded / Weighted

Min 3: 10-15 Plate sit-ups

WOD prep:

10 sec DB OH Hold each arm

5+5 DB Push press

10 Alt. V-ups

10 Kip swings

3 Kipping pull-ups with a 3 sec hold in the top position

WOD:

18 min AMRAP:

20/15 cal Echo bike

10 V-ups / Tuck ups

15 DB Box step overs  24/20in

20 Single-arm DB STOH (10+10)

DB 1 x 22.5/15kg