A) 30sec HS-hold
B) 10 Pull-ups
C) Rest
Alternate btw a, b and c.

Optional Accessory

GYMNASTIC STRENGTH

3 rounds, 20sec ON, 40sec OFF

1) L-Sit
2) Wall Sit (loaded)
3) Hollow Hold

RPE 3+ to 4

snatch w/3 sec lift-off
- 70%x3, 75%x3, 80%x3

For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Power Clean + Shoulder to Overhead @42.5/30kg

Time Cap: 16 mins

For time:
1600m Run
20 Deadlifts 100/70kg
40 DU
800m Run
40 DU
20 Deadlifts 100/70kg
1600m Run

6x
New interval every 6th minute

20/15 Cal. Row
18/13 Cal. SkiErg or/ 15/10 Cal. Assault Bike
10 Burpee-Box Jump Overs
5-7 Sandbag over shoulder (or Heavy KB Cleans)

10 DB OH Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
10 DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
20 Weighted Sit-Ups

• 3x super sets

Rest 2:00 between sets.

3 Rounds for time:
20 Abmat SU
20 Back ext.
20 Leg raises
20 Push-ups
20 Bicycles (2=1)
1min Rest

40 abmat situps -> 30 situps
30 FS 30/20 kg
20 pushups -> box pushups
10 HSPU -> 10+10 DB/KB PP AHAFA