5. September 2026

Teams: 3–5 athletes per team

WOD 1 – ENGINE

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20-Minute Time Cap

For Time:

• 3,000 m BikeErg / 90 Cal Echo Bike / 1,500 m Row

• 1,500 m SkiErg

• 60 Shuttle Runs (2 × 7.5 m)

Rest: 5–10 minutes

WOD 2 – MIXED WORK & HEAVY CLEAN

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20-Minute Time Cap

3 Rounds for Time:

• 30 Wall-Ball Shots

• 30 TTB / Leg Raises / Sit-Ups

• 30 Alternating DB Snatches 22.5/15 kg

In the Remaining Time:

Build to a Heavy 1-Rep Clean

Rest: 5–10 minutes

FINAL – AMRAP

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20-Minute AMRAP

• 120 Double-Unders / 240 Single-Unders

• 80 C2B Pull-Ups / Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / Ring Rows

• 60 Burpees Over the Bar

• 40 Barbell Thrusters 50/35 kg

• 20 Wall Walks

Wall Walk Alternatives:

• 60 m Handstand Walk
  1 Wall Walk = 3 m HSW

• 40 Walkouts
  1 Wall Walk = 2 Walkouts

• 200 Shoulder Taps
  1 Wall Walk = 10 Shoulder Taps

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WARM-UP

9 x 20 sec work / 10 sec rest

• Jumping Jacks

• Down-Ups / Baby Burpees / Burpees

• Alt. Good Mornings / Reverse Lunges / Air Squats

WOD PREP

BARBELL: Clean & Thruster Prep

Each team has one men’s barbell, one women’s barbell, and one technique bar.

• 5 Clean Deadlifts

• 5 Hang Muscle Cleans

• 20 Alternating Shoulder Raises

• 5 Strict Presses

• 5 Front Squats

Then:

• 5 Power Cleans

• 5 Thrusters

Build to +/- 50% 1RM Clean

GYMNASTICS PREP

TTB

• 10 Kipping Swings

• 5 Knee Raises

• 5 Leg Raises

• 3–5 Toes-to-Bar

PULL-UPS

• 5 Ring Rows

• 3–5 Kipping Pull-Ups

• 3–5 Chest-to-Bar Pull-Ups

WALL WALK / HANDSTAND WALK

• 3 Inchworms + Push-Ups

• 2 Wall Walks

• 5 m Handstand Walk