5. August 2026

Warm up:

5 min AMRAP:

5 Bradford press

10 Kip swings

5 Burpees

10 Alt. Single leg good mornings

Strength: Strict press 

Warm up:

Bodyweight:

40 sec Wrist flow

10 Wrist 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

5 x 4 @ 75-80% of most recent 1RM, go every 90 sec.

WOD prep:

2 x 1 Jump to hang + 3 second hang from rope

1-2 Rope pull-ups / Leg assisted

3-5 Knee to chest

1-2 Rope anchors

1-2 Anchor locks

With 1 KB:

5 SDHP

3+3 Single arm hang clean

2 x 2 Hang KB cleans at workout weight

WOD:

In teams of 2 - You Go I Go style:

20 Rounds for time:

1 Rope climb / 2 Scaled rope climbs / Legless rope climbs

3 KB Hang cleans 2 x 24/16kg

6/4 cal Row

Time cap = 20 minutes