22. Mai 2026

Warm up:

3 Rounds for quality:

1 min Echo bike

8+8 Single arm KB Swings

20 sec Active hang

Gymnastics warm up:

10 sec Top of ring row hold

20 Plank shoulder taps

1 Wall-walk + 10 sec wall-facing HS Hold

Gymnastics:

Every 3 min x 4

1-3 Strict pull-ups + 1-3 Strict TTB + 1-3 Pullover / 3-5 Hanging leg raise + 1-2 Negative pull-ups

1-3 Wall-walks + 10-20 Alt. shoulder taps + 10-20 sec Hold

WOD prep:

2 min of KB Snatch practice

2 Rounds of:

5/4 cal Echo bike

3+3 KB Hang snatches

WOD:

For time:

10 – 8 – 6 – 4 – 2

10/7 cal Echo bike

Strict pull-ups / Banded / BMU

KB Snatches L 1x 24/16kg

KB Snatches R 1x 24/16kg

Time cap = 12 min