24. Juni 2026

Warm up:

6 min EMOM:

Min 1: Skipping

Min 2: Rowing

Min 3: 10 KB RDL + 20 sec Hang from pull-up bar

WOD prep:

10 Russian KB Swings

10 KB Swings

5 Down ups

5 Baby burpees

10 Kip swings

10 Ring rows

WOD:

Every 6 min x 6:

60 DU / SU

30/24 cal Row

20 KB Swings 24/16kg - 53/35lbs

10 Strict pull-ups / Banded / BMU

WOD:

Every 6 min x 6:

60 DU / SU

30/24 cal Row

20 KB Swings 24/16kg

10 Strict pull-ups / Banded / BMU