20. April 2026

Warm up:

4 min AMRAP for quality:

30 Alt. Single unders

10 Rocking push-ups

2 TGU each arm, light KB

10 Plank shoulder taps

30 Alt. Single unders

5 Push-ups / kneeling

3 Eccentric ring rows, focus on a controlled descent

Gymnastics warm up:

5-10 sec Ring support hold

10-15 sec Supinated hang

3 x 1 Negative dip

3 x 1 Negative chin-up

Gymnastics:

12 min EMOM:

Min 1: 5-7 strict Ring dips / Leg assisted

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

Min 3: Max straight arm plank hold / Weighted

Min 4: 90° Pull-up hold / Leg assisted

WOD prep:

10 KB Deadlifts

10 Russian KB Swings

WOD:

For time:

500m Row

50 Russian KB Swings 1 x 24/16kg

100 DU / 150 SU

200m KB Farmers carry 2 x 24/16

100 DU / 150 SU

50 Russian KB Swings 1 x 24/16kg

500m Row

Time cap = 18 min