WOD for Sunday, Jan 04, 2026

4 rounds
3min AMRAP
6-15 handstand push-up / box hspu
15 box jump 60/50
AMRAP row (cal)
3min REST

"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
0.75 x bodyweight squat clean

Shoulder press
3 x 10

5 min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 v-up

5 min AMRAP
10 sit-up
12 db one arm shoulder to overhead 22.5/15

ENGINE-WOD

6 rounds
2min AMRAP row
2min AMRAP shuttle run
2min AMRAP bike / echo bike (alternate)
2min AMRAP box step overs w/ db 22.5/15

2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause hang power snatch
2 x 3 pause hang squat snatch

Every 90s for 8 rounds
1 hang power snatch
1 hang squat snatch
1 overhead squat

Snatch grip barbell row
3 x 12

2 rounds
1k/850m row
60 reverse lunge 30/20
30 kb swing 24/16
5min rest between rounds

25min AMRAP w/ partner
4 double db thruster 22.5's/15's
6 toes to bar
24 double under

you go, I go. full rounds

HYBRID-WOD

For time w/ partner
5 rounds
1k ski
30 burpee
60m farmers walk 32's/24's