13. September 2026

Warmup

400m Run

3 Rounds

1min Row/Ski

10 WB Squats / WB Thrusters / WB Shots

30sec Dead hang / Hollow hold / Alt. V-ups

WOD prep

Dumbbell

5/5 DL

5/5 Hang cleans

5/5 Strict press

5/5 Thrusters

5/5 Hang snatch

Build up to workout weigth

2-4 Thrusters

2-4 Snatches

RX: 1x22.5/15

Gymnastics

10 Kip. Swings

5 Knee raises

5 Leg raises

3-5 TTB

3-5 Kip. Pull-ups

3 Inchworm + Push-ups

2 Wall walks

WOD

800m Run

3 Rounds

30/24 Cal Row / Ski

20 Wall ball shots 9/6

800m Run

3 Rounds

10 TTB / Leg raises

20 DB Thrusters 1x22.5/15

800m Run

3 Rounds

5 Wall wlaks

10 Pull-us / Jumping / Banded / Ring rows

20 DB Snatches 1x22.5/15