3. Juni 2026

Warm up:

6 x 30 sec on / 10 sec off:

Skipping

Sit-ups

Hang from pull-up bar

Gymnastics prep:

For quality:

5 Arch to hollow, each direction

10 Anterior floor rotations

5 Push-ups, each with 2 sec hold at top and bottom

Gymnastics Strength:

16 min EMOM:

Min 1: 20-30 sec Hollow hold / Tucked hollow / Hollow rocks

Min 2: 10-15 Ring rows / strict (C2B) Pull-ups

Min 3: 20-30 sec Ring support hold / DB on boxes / Straight arm plank

Min 4: 10-15 Strict Knees to chest / Strict TTB

Min 5: 20-30 sec Bottom of ring dip hold / DB on boxes / Bottom of push-up hold

WOD prep:

2 min DU practice

2 Rounds of:

10 DU / 15 SU

6 KB Goblet reverse lunges

6 Sit-ups

WOD:

5 Rounds for time:

75 DU / 125 SU

20 KB Goblet reverse lunges 1 x 24/16kg

20 Sit-ups with 6/4kg WB

Time cap = 15 min