3-4 rds:

• 30s: Row or AirRunner
• 30s: DB snatch 50/35 lbs (alternate)
• 30s: box over jump 24/20´ ( touch top of box)

90s: REST

The goal is to go with high power output. Your pace and movement speed can deviate, but you should not crash. Damper on rower M:10-8 F: 8-6

Front Squat

4x3@75-85%

3 RDS:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches 22,5/15kg
30 Double-Unders
10 Burpee Box Jump Overs 24"/20"

Every 8 minutes, for 40 minutes (5 sets) for consistency:
20/15 Calories of rowing or skiing
15 med ball thrusters
30 Double-Unders
15 v-ups
20/15 Calories of rowing or skiing

Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed

1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
2) 10 Box Jump 75/60cm
3) 60sec Active/Passive Hang

RPE 3-4
Scale the reps if needed.

Dirty 30s: 3 x 10-10-10. Rest 60s.

Weighted dip, 1 rep as heavy as possible.

Either:
-rings
-parallettes/solid apparatus
-box

2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: Run for meters
Station 2: 8 box over jumps, 6 devil’s press (20/10 lb)
Station 3: 1 min ski, 15 med ball cleans (30/20 lb)
Station 4: 30 double unders, max hollow hold
Station 5: 60 m walking lunges

3 rounds, rest as needed:

1) 6 Back Squat
2) 10 DB Bench Press
3)10 Pendley Row

RPE 4