Half tabata (20s work / 10s rest)
4 rounds of each:
1. Hollow rock
2. Arch rock
3. V-up
4. Back extension

"Eva" Fitness:
5rounds for time:
800m or 600m run
20 kbs
20 pull up/ low bar / jumping pull up
*
"Eva" Fitness 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

3 rounds
1min sumo squat jump
1min hip thrust hold
1min rest

40-30-20-10
Dumbbell snatch 22,5/15kg
Double unders
For time

1A) Clean 4x2x75%
1B) GHD-hip extension 4x20

60sec Handstand hold
1min Rest
45sec Handstand hold
1min Rest
30sec Handstand hold
1min Rest
15sec Handstand hold
2min Rest
15sec Handstand hold
1min Rest
30sec Handstand hold
1min Rest
45sec Handstand hold
1min Rest
60sec Handstand hold

100 Back Squat 60/40kg
every time you break
15 burpee

3rds ror quality:

8/8 single leg kb DL
10 hip thrust
10/10 single leg hip thrust
20/20 banded monster walks

7 min AMRAP
200m row
10 burpees
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg

Teams of 3-4

2x 16min ON/2min OFF

A) Max Cal at Ski and Bike
B) Max Cal at Row and Bike