3. Juli 2026

Warm up:

3 Rounds for quality:

15 sec Wall L-sit

5 Ring rows (slow negative)

15 sec Hang from pull-up bar

10 Air squats (slow negative)

Strength warm-up:

3 x 1 Negative chin-up (5-8 sec)

10 Alt. DB Z-press (5 each arm)

Strength:

4 Rounds for quality:

6-10 DB Z-press

6-10 Chin-ups / Banded / Weighted

WOD prep:

10 Front rack elbow raises

5 Front squats

5 Thrusters with empty barbell

5 Burpees over bar

5 Thrusters at workout weight

5 Burpees over bar

WOD:

6 x 90 sec on / 30 sec off:

10 Thrusters 45/30kg

Max Burpees over bar (lateral) in remaining time