Every 4 minutes for 8 sets (32min)
10 KBS (us) 24/16kg
10 Burpees over KB

These are sprints and should be all out effort! Try to stay consistent.

Then

4x
2min Row easy/moderate
25 Hollow rocks

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4

”Annin kaks-kuus”

Work in pairs, you go - I go

AMRAP 40 min

Buy in: 400 m run

6 cal row/bike/ski
6 burpee
6 push-up
6 pull-up
6 push press (rx 55/35kg)
6 squat clean
6 thruster
6 wall ball
600 m run (both run)

Kettlebell Snatch x 15 Minutes

4x
New Interval every 8th minute
Alt. A and B

A) 1000m BikeErg
500m Row
300m Run

B) 500m SkiErg
15-20 Cal. Echo Bike
300m Run

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1)1-3 (Walk Walk + 10 Wall Facing Shoulder Taps)
2) 20-30 sec GHD Hip Extension Hold

RPE 3 to 4

E3MOM x 21'

400/300 mt Run

10 Front squat 60/40

Banded Pull-throughs: 4 x 25. Rest 60s.

5 x 3 rep (orange level)

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

1-2 rounds

RPE 3, go by feel