6. September 2026

Warm-up all together

Run 200m

Box-StepUps/Jumps

DB benchpress low weight

wallball-shots

BB Warm-up all together

DL - squat clean - hang squat clean - STOH

Workout Benchmark:

5 rounds for time of:

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12 BB deadlift 80/60

12 burpee over BB

12 wall-ball shot 9/6

12 DB bench press 22.5/15

12 box jump

12 wall-ball shot 9/6

12 BB clean 60/40

into AMRAP remaining time:

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2 rounds of BB cycle 60/40

DL - squat clean - hang squat clean - STOH

200m run

TC 40 min