WOD for 04/06/2026

For time 4 rounds of:

• 200m run/100 jump ropes
• 10 sumo DL-HP KB

every 90″ for 7’30” [5 sets]

• 5 bench press [build daily max]

emom 5′

• 8 bent over row

amrap 8′

• 7 t2b
• 7 heavy goblet squats/sand bag bear hug squat

1. for time [0 – 7′]

• • 50 du – 21 dual db power cleans 22,5/15kg
  • 50 du – 18 dual db front squats 22,5/15kg
  • 50 du – 15 dual db s2oh 22,5/15kg
  • 50 du – 12 dual db thrusters 22,5/15kg

rest 7′ – 10′

2. for time [10′ – 24′]

• 50 box over jumps
• 40 t2b
• 30m hs walk
• 5 legless rope climps
• 40 pistols squats
• 50 box over jumps