8. Juli 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

12/9 cal Row

10 Alt. Lunges with overhead back reach

10 Kip swings

5 Burpees

Strength: Strict press 

Warm up:

Bodyweight:

3 Inch worm into down dog

40 sec Wrist flow

10 Wrist push-ups

10 Scapula push-ups

With an empty barbell:

10 Front rack elbow raises

5 Bradford press

10-20 sec Barbell OH Hold

5-10 Strict press

Strict Press

Every 3 min x 5:

10 – 8 – 6 – 4 – 2

WOD prep:

10 Reverse lunges

10 Alt. DB Hang snatches

5 Burpees

10 Strict knee raises

3-5 TTB

1-3 Strict pull-ups

WOD:

For time:

3 Rounds of:

200m Run

20 Alt. DB Goblet reverse lunges 1 x 22.5/15kg

10 Burpee pull-ups / Burpee to target

into:

3 Rounds of:

200m Run

20 TTB / Hanging leg raises to 90°

10 Alt. Single arm devils press 1 x 22.5/15kg

Time cap = 18 min