WOD for 03/03/2026

3-5 sets of:

• 10 push ups
• 20 spiderman climbers
• 10 cal
• 10 down and up
• 10 cal

emom 8′

1. 10 single arm db front rack lunges
2. 10/8 cals

3′ rest

amrap 9′

• 10 box step up suitcase db carry
• 10,20,30,40,….wall balls
  each round add 10 wall balls

back squat

• 3 x 5 70%
• 3 x 4 75%

front squat

• 3 x 6 60%

for time, 5 rounds of:

• 12 DL 70/45kg
• 15 burpees over the bar
• 15 wall balls
• 12 power clean

time cap: 20′

emom 4′

• 6 reps heavy goblet squats

emom 4′

• 12-18 push ups

amrap 22′
10 rounds of:

• 60m farmer carry
• 10 burpees broad jumps
• remaining time wall balls