20. August 2026

Warm up:

5 min AMRAP:

30 Alt. SU

20 Alt. Plank shoulder taps

10 Hanging shoulder rotations

Strength: Strict press 

Warm up:

With an empty barbell:

10 Front rack elbow raises

10 Back rack elbow raises

10-20 sec Barbell OH Hold

5-10 Strict press

Strict Press

1. 3 x 5 @ 75% of most recent 1RM.

2. 1 x max set @ 75% of most recent 1RM.

WOD prep:

10 DB Good mornings

1-3 Negative pull-ups

1-3 Strict pull-ups

3-5 Kipping pull-ups

2 min DU practice

WOD:

4 x 2 min on / 2 min off:

50 DU / 75 SU

15 Deadlifts 60/45kg

Max Burpee pull-ups / Rope climbs in remaining time