7. August 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

5-8 Ring rows

10 Scapula push-ups

10 Box step ups

30 sec Dead hang

Strength prep:

10 sec Dead hang

5 Scapular pull-ups

3 x 1 Negative chin-up

30 sec Straight arm plank

10 Plank shoulder taps

10 sec Ring support hold

Gymnastics Strength:

Every 4 min x 3:

8-12 Chin-ups / Banded / Weighted

20-30 sec Ring support hold / DB on boxes

WOD prep:

10 Kip swings

5 Hanging leg raises to 90°

3-5 TTB / Hanging leg raises

5 Box jumps, step down 24/20in

WOD:

Every 3 min x 6:

200m Run

15 TTB / Hanging leg raises to 90° / V-ups

10 Box jumps 24/20in