23. August 2026

WARMUP

3 ROUNDS

1MIN ROW / SKI / ECHOBIKE

10 ALT. GOOD MORNINGS / AIR SQUATS / KANG SQUATS

5/5 DB HANG CLEANS / STRICT PRESS / HANG SNATCH

BUILD UP TO WORKOUT WEIGHT

3-5 HANG SNATCH

3-5 THRUSTERS

RX: 2X22.5/15

GYM

10 KIP SWINGS

5 KNEE RAISES

5 LEG RAISES

3-5 TTB

5 RING ROWS

3-5 KIP PULL-UPS

3-5 BMU

2-5MIN ROPE CLIMBE

30MIN AMRAP

3 ROUNDS

15 BURPEE BOX JUMP/STEP OVER

3 ROPE CLIMBE

15 DB THRUSTERS 2X22.5/15

5 BMU / BURPEE PULL-UPS / BURPEE TO TARGET

3 ROUNDS

15 DB DOUBLE HANG SNATCH 2X22.5/15

10 TTB / LEG RAISES

15 DB FRONT SQUATS 2X22.5/15

10 PULL-UPS / JUMPING / BANDED / RING ROWS

REMAINING TIME

3 ROUNDS

12/8 CAL ROW

12/8 CAL SKI

12/8 CAL ECHOBIKE