Tuesday 05/05/2026

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Strength 
Snatch 6x2
Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8

WOD
"Naboo (Mayhem FTP Test)"
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)

Monday 05/04/2026

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Accessory 
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 3:**
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time

WOD
"Alderaan"
For Time:
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run

Friday 05/01/2026

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Strength 
Power Snatch 8x2
Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8

WOD
"Miami Heat"
For Time:
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women's Calories: 40-32-24-16-8)