9. Juni 2026

Warm up:

3 Rounds for quality:

50 Alt. Single unders

10 Kang squats / Squat to stand / Wall facing squats*

5 Push-up to down dog

*Alternate each round.

Strength: Back squat 

Warm up:

Bodyweight only:

10 Hip flow

5 Roll to V-sit

10 Narrow stance air squats

10 Wide stance air squats

With an empty barbell:

5-10 Back squat, slow down fast up

5-10 Back squat, slow down, 3 sec pause, fast up

5-10 Back squat, one and halves

Back Squat

1. Build to today's heavy 3.

2. 5 x 1 @ 90-100% of 1, go every 90 sec.

WOD prep:

With an empty barbell:

10 Front rack elbow raises

5 Strict press

5 Push press

5 Front squats

5 Thrusters

20 DU

5 Thrusters at workout weight

WOD:

6 x 1 min on / 1 min off:

45 DU / 75 SU

Max Thrusters 45/30kg - in remaining time.