17. August 2026

Warm up:

3 Rounds of:

3 Push-up to down dog

6 Ring rows

9 Sit-ups

12 Air squats

Gymnastics warm-up:

30 sec Wrist flow

1 Wall walk + 10 sec wall-facing HS hold

20 sec Supinated hang

2x 1 Eccentric wall-facing HSPU

1-3 Chin-ups

Gymnastics:

Every 3 min x 4:

2-4 Strict wall-facing HSPU / Band assisted / Pike push-up

6-8 Strict chin-ups / Banded / C2B

20-30 sec Arch rocks

WOD prep:

2 Rounds of:

5 Push-ups

5 Air squats

5 Sit-ups

WOD:

10 Rounds for time:

10 Push-ups / Kneeling

15 Sit-ups

20 Air squats

Time cap = 20 min