21. April 2026

Warmup:

1min Row

1min Ski

1min Bike

1min Shuttle runs

WOD prep:

DB Snatch:

5/5 DL

5/5 Hang Snatch

5/5 Syncro Snatch

TTB:

10 Kip Swings

5 Knee raises

5 Knee to chest

5 Leg raises

3-5 TTB

10 Reverse lunges

Team WOD

For Time:

1000/950/900m Row

1000/950/900m Ski

2000/1900/1800m Bike

500 DUs / 1000 SUs

Rest 2min

3 Rounds:

400m Run together

12 Syncro Burpee to target

24 TTB

Rest 2min

3 Rounds:

400m Run together

12 Syncro DB Snatches 22.5/15

24 Reverse lunges