18. Juli 2026

Warmup

400m Run

3 Rounds

1min on Machine

10 Alt. Good Mornings / Air Squats / Reverse Lunges

10 Scaplula Pull ups / Ring Rows / 5 Jumping Pull ups

WOD prep

Dumbbell

3/3 DL

3/3 Hang Cleans

3/3 Front Squats

3/3 Lunges

Build up to workout weigth

2-4 DB Clean / Dball Cleans

2-4 DB Front Squats

2-4 DB Reverse Lunges

GYM

10 Kip Swings

3-5 Kip. Pull ups

3-5 C2B

3-5 BMU

WOD

16min AMRAP

15/12 Cals

10 DB Lunges 2x22.5/15

5 Burpee Pull ups

5 DBall Clean / DB Clean 

Rest 3min

16min AMRAP

200m Run

10 DB Front Squats 2x22.5/15

5 BMU / C2B / Pull ups

10 Burpee over DB