9. September 2026

Warm up:

3 Rounds of:

200/160m Row

5 Inch worms

7 Squat jumps

9 Scapula push-ups

WOD prep:

2 x 1 Negative pull-up

1 Wall walk + 10 sec wall-facing HS hold

2 x 1 Negative HSPU

Ask members to grab a light KB and perform the following movements for 4 reps each arm:

KB Swing

KB Hang clean

KB Push press

KB Front squat

1 Round (each partner):

150/120m Row

1-3 Strict pull-ups

3 Burpees

3 KB Thrusters

3 KB Hang clean and jerks

WOD:

10 Rounds for time (divide anyhow):

250/200m Row (partner A)

6 Strict pull-ups

12 Burpees

6 KB Thrusters 2 x 24/16kg

250/200m Row (partner B)

6 Strict HSPU / Box HSPU

12 A-jumps to 20cm

6 KB Hang clean and jerks 2 x 24/16kg

Time cap = 45 min