23. September 2026

Warm up:

3 Rounds of:

15 Bodyweight good mornings

10 Hollow rocks

5 Burpees

WOD prep:

10 Kip swings

5 Ring rows

3-5 Pull-ups

10 Goblet squats

5+5 KB Push press

With an empty barbell:

20 Front rack elbow raises

10 Alt. Lunges with side bending

10 Clean deadlifts

5 Hang muscle cleans

5 Hang power cleans

5 Power cleans

WOD:

Teams of 2

7 min AMRAP (You go, I go):

1 – 1 – 2 – 2 – …

Power cleans 60/45kg

Burpee pull-ups / BMU

Rest 3 min

7 min AMRAP:

10 Sync. KB Goblet squats 1 x 24/16kg

10 Sync. KB STOH 1 x 24/16kg (5 each arm)

Rest 3 min

7 min AMRAP (divide anyhow):

20 Pull-ups / Jumping / C2B

20/15 cal Echo bike