28. April 2026

Warmup

400m Run

3 Rounds

10 KB RDL / American Swings / Goblet squats

30sec Dead hang / 10 Scapula pull-ups / 10 Ring rows

10 Alt. Box step ups / 8 Box step overs / 6  Burpee box step overs

WOD prep

Dumbell

5/5 Burpee DL

5/5 Hang snatch

@ workout weigth

4/4 Syncro DB Snatches 22.5/15

2 DB Burpee box step overs 2x22.5/15

GYM

10 Kip Swings

5 Knee raises

5 Leg raises

3-5 TTB

2 Burpee pull-ups

2 Burpee BMU

10 Partner wall ball shots

Team WOD

1000m Run together

50 Partner wall ball shots

25 Burpee pull-ups

800m Run together

40 Syncro DB Snatch

20 Burpee BMU / Pull-ups

600m Run

30 TTB / Leg raises

15 DB Burpee box step overs

In remaining time: Max cal

30/20 Cal BikeErg

30/20 Cal SkiErg

30/20 Cal EchoBike

30/20 Cal Row