5. August 2026

Warm up:

6 min EMOM:

Min 1: Row (easy pace)

Min 2: 10 Russian KB Swings + max Dead hang

Min 3: 10 Alt. Reverse lunges + max SU

WOD prep:

4+4 Single arm KB Swings

4+4 KB Front squats

4+4 KB Push press

4+4 KB Hang snatches

4+4 KB OH Lunges

3 x 1 Jump to hollow

5-8 Ring rows

2 x 1 Negative pull-ups

3-5 Kipping pull-ups

3 x 1 Hip to bar

1-3 BMU

WOD:

Teams of 2

3 Rounds for time:

Partner A: 20 / 15 cal Row, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Row

20 BMU / Burpee pull-ups  (divide anyhow)

Partner A: 20 / 15 cal Ski, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Ski

6 KB Complexes* (you go, I go)

Partner A: 20 / 15 cal Echo bike, Partner B: 50 DU / 75 SU

Partner A: 50 DU / 75 SU, Partner B: 20 / 15 cal Echo bike

30 Burpees (divide anyhow)

* KB Complex:

4 KB Deadlifts

4 KB Hang snatches

4 KB Thrusters

4 KB Hang clean and jerks

4 KB OH Lunges

Rx = 2 x 20/12kg

Time cap = 35 min