18. August 2026

Warm up:

4 min AMRAP:

10 Alt. Reverse lunges

10 Tuck-ups

5+5 Single arm DB Strict press

Strength: Back squat 

Warm-up:

With an empty barbell:

5 Good morning

5 Back squat, slow down, fast up

5 Back squat, with 3 sec pause in the bottom of the squat

5 Back squat, one and halves

Back Squat

5 x 5 @ 70-75% of your most recent 1RM

WOD prep:

10 Kip swings

5 Hanging knee raises

5 Kipping knee raises

5 Kipping leg raises

3-5 TTB

8 Alt. DB Hang snatches

4+4 Alt. DB OH Lunges

WOD:

15 min AMRAP:

12 Alt. DB Snatches 1 x 22.5/15kg

12 Alt. DB OH Lunges 1 x 22.5/15kg (6+6)

12 TTB / Hanging leg raises to 90°