22. April 2026

Warm up:

4 min EMOM:

Min 1: Echo bike

Min 2: 3 Push-up to down dog + max Kang squats

WOD prep:

1 Jump to rope + 5 sec Hang from rope

2-4 Knee to chest on rope

1-2 Rope anchors

1 Rope climb

3 x 1 Kick-up to handstand

2 x 1 Negative HSPU

1-3 HSPU

10 Kip swings

3-5 Kipping pull-ups

5 Roll to v-sit

10 Squat to stand

10 Feet together air squats

With an empty barbell:

5 Bradford press

10 Back rack elbow raises

5 Front squats

5 Hang muscle cleans

5 Tall cleans

WOD:

Teams of 2

7 min AMRAP (divide anyhow):

4 Rope climbs

20/15 cal Echo bike

Rest 2 min

7 min AMRAP (you go, I go):

6 HSPU / Hand-release push ups

2 Squat cleans 80/55kg 

Rest 2 min

7 min AMRAP (divide anyhow):

20 Alt. DB Snatches 1 x 22.5/15kg

15 Burpee box jump overs 24/20in

Rest 2 min

7 min AMRAP (you go, I go):

6 C2B / Pull-ups / Jumping

2 Wall walks / 2 x 1 Push-up + 4 Plank shoulder taps