1. Juni 2026

Warm up:

4 min EMOM:

Min 1: 10 Squat to stand + max Air squats

Min 2: 5 Push-up to down dog + max Hollow hold / Tucked hold

Strength: Front squat 

Warm up:

With an empty barbell:

2x 15 sec Bottom of front squat hold

5 FS, with a 3 sec pause in the bottom

5 FS, slow down, fast up

Paused Front Squat + Front Squat

5 x 1+2 @ 80-85% of most recent 1RM.

WOD prep:

5+5 DB Front squats

5+5 DB Push press

5+5 DB Thrusters

10 Kip swings

5 Strict knee raises

5 Kipping leg raises

3-5 TTB

WOD:

5 x 90 sec on / 90 sec off:

10/7 cal Row

8-12 TTB / Hanging leg raises

Max DB Thrusters in remaining time.

Rx = 2 x 22.5/15kg