22. Juli 2026

Warm up:

3 Rounds of:

10 Alt. Good mornings

8 Sumo squats

6 Push-up to down dog

Strength: Strict press 

Warm up:

Bodyweight:

40 sec Wrist flow

10 Wrist push-ups

With an empty barbell:

20 Front rack elbow raises

20 Back rack elbow raises

10 Strict press

Strict Press

Every 3 min x 4:

1. 2 x max reps @ 90%

2. 2 x max reps @ 80%

WOD prep:

2 x 8-10 Kip swings

5-8 Ring rows

3-5 Kipping pull-ups

With an empty barbell:

5 Power cleans

5 Front squats

5 Squat cleans

WOD:

10 – 1 reps for time:

Front squats 50/35kg

Pull-ups / Jumping / C2B

Time cap = 10 min