WOD: Friday, June 5th, 2026

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 minutes 
  • :20s Plank on hands – :10s of Push ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Med-Ball Push Press (at workout weight) 

*if you’re doing CRx complete a :15s HS hold instead of MBPP 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 250 Meter Row / 200 M Run / 600 M Bike
  • 7 Hang Power Snatches (115/75) 

-in remaining time complete:

  • Max Med-Ball Push Press (20/14) 

Even Rounds (2 and 4):

  • 250 Meter Row / 200 M Run / 600 M Bike
  • 14 Med-Ball Push Press (20/14)

-in remaining time complete: 

  • Max Hang Power Snatches (115/75) 

*Two scores:

  • Total # of max MBPP accumulated 
  • Total # of max Hang PS accumulated 

*CRx: Max HSPU (odd rounds) / 7 HSPU (even rounds) 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 250 Meter Row / 200 M Run / 600 M Bike
  • 14 DB Hang Snatches (50/35) *7 per side 

-in remaining time complete:

  • Max Med-Ball Push Press (20/14) 

Even Rounds (2 and 4):

  • 250 Meter Row / 200 M Run / 600 M Bike
  • 14 Med-Ball Push Press (20/14)  

-in remaining time complete: 

  • Max DB Hang Snatches (50/35) *alt every 5 reps

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions