11. April 2026

Warmup

3min Mchine of chioce

3 Rounds

8 Alt. Box step ups / 6 Box Jumps / 4 Box jump overs

10 Scapula pull-ups / Shoulder rotation / Ring rows

10 Alt. Good mornings / Kang squat / Alt. Reverse lunges

WOD prep

Barbell

10 Alt. Front rack elbow raises

10 Back rack elbow raises

5 Back Squat

5 Stric press

5 Clean DL

5 Hang cleans

5 Thrusters

5 Push jerks

Build up to workout weigth

2-4 S2OH

2-4 Thrusters

M: 60/50/45 

F: 40/35/30

GYM

3 Walk outs

2 Wall walks

10 Kip Swings

3-5 Kip Pull-ups

3-5 C2B

2-3 BMU

4 Push-ups

3 Pike Push-ups

2 HSPU / DB Push press

DB

5/5 Snatch

5/5 OH Reverse Lunges

4 Dual DB Devil Cleans

WOD

For Time

50 Box Jump over

50 DB Reverse Lunges

40 DB Snatch

40 S2OH

30 C2B / Pull-ups / Ring rows

30 Thrusters

20 HSPU / Pike / DB Push press

20 Dual DB Devil Cleans

10 Wall walks

10 BMU / Burpee to target

BB: 50/35

DB: 22.5/15