New Day - New Challenge

WOD for 23/04/2026

INTRO

emom 15′

  1. 8 sumo dl-hp
  2. 16 box step up
  3. 60″ zone 2 bike

3 sets of 4′ on – 1′ off of:

  • 500m row
  • 10 thrusters bar/db/plate

FITNESS

emom 5′

  • box pistol squat weighted 6-6

then, emom 5′

  • 8 RDL

amrap 12′

  • 10 pull ups
  • 20 alt. db snatches 22,5/15kg
  • 10 pull ups
  • 20 goblet lunges
  • 20 DL 60/40kg

ADVANCED

bench press

  • 4×6 [RPE 8-9]

dual db bench press:

  • 3×8

amrap 18′

  • 10 dual db push press 22,5/15kg
  • 8 t2b
  • 6 bmu
  • 4 dual db devil’s press
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