Thursday

EMOM for 20min alternate b/n:

 :45 Bar Hang

  10 GHD Sit-UPs 

  20 Double Unders

  10 Supine Ring Rows

 :30 FR KB Hold (70/53s)

Wednesday

	Rotate for 15min Smoothly Through:
	5 Barbell Strict Press (Heavy)
	50ft 1 Arm Suitcase Carry L
	50ft 1 Arm Suitcase Carry R
10 DB Bench (Heavy)

Tuesday

Power Clean 3-3-2-2-1-1-1-1

Finishers…

Monday

5 Rounds for TIME: 

   7 Box Jumps

 20 Russian Twist (25/15)

   7 Dips

 20 1arm KB Thrusters (53/35)

   7 Burpees 

 20 Double Unders

2026 CrossFit Games Champions 

FUNday

Partner WOD

Buy-IN:

   800m ROW

   800m SkiErg 

Part A 

alternate after each movement

AMRAP in 20min:

 10 1arm DB Snatches (50/35)

 10 Goblet Squats (53/35)

 20 Double Unders 

 20 Russian Twist (25/15)

 10 Burpees over DB

Part B 

both working each min

EMOM for 8min:

Odd minutes:

 8 Single-Arm DB Bench Press 

 each arm (moderate load)

Even minutes:

 10 Ring Rows

Cash-OUT:

3 Rounds for Quality:

 10 Hip Bridges

 10 Banded Pull-Aparts