7. September 2026

Warm up:

5 min AMRAP:

5 Hanging shoulder rotations

5 Tempo squats 2/2/2/1

5 Rocking push-ups

10 Plank shoulder taps

Front squat warm up:

With an empty barbell:

10 Front rack elbow raises

10 Back rack elbow raises

5 Good morning

5 Front squat, slow down, fast up

5 Front squat, with 3 sec pause in the bottom of the squat

5 Front squat, one and halves

Strength: 

Front Squat

1. 5 reps @ 70%

2. 4 reps @ 75%

3. 3 reps @ 80%

4. Max reps @ 85%

Go every 3 min.

Percentage taken of most recent 1RM.

WOD prep:

10 Kip swings

3x1 Jump to hollow

3x1 Negative pull-up

2 x 3-5 Kipping or butterfly pull-ups

2 Rounds of:

4 Front squats at workout weight

4 Pull-ups

4 Burpees over bar

WOD:

30 – 20 – 10 reps for time:

Front squats 30/20kg

Pull-ups / Ring rows / C2B

Burpees over bar (lateral)

Time cap = 15 min