28. Juli 2026

Warm up:

3 Rounds of:

30 Single unders

10 Rocking push-ups

10 Tuck-ups

10 Ring rows

Gymnastics movement prep:

For quality:

10 Cat and cow flow

10 Scapula push-ups

10 Hollow to arch roll

5 Pike push-ups

2-3 Eccentric HSPU

Gymnastics:

15 min EMOM:

Min 1: 5-10 Strict HSPU / Pike push-ups / Deficit HSPU

Min 2: 20-30 Hollow rocks / Tucked hollow hold

Min 3: 20-30 Arch rocks / Arch hold

WOD prep:

30-50 DU

10 DB Deadlifts

10 Push-ups

WOD:

For time:

Buy in: 200m DB Farmers carry

5 Rounds of:

50 DU / 75 SU / 45 sec time cap

15 DB Deadlifts 2 x 22.5/15kg

10 Push-ups / Kneeling / HSPU

Cash out: 200m DB Farmers carry

Time cap = 15 min