Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10+10 KB Lateral Flexion
2) 60-90sec Plank Hold (loaded if needed)

RPE 3 to 3+

8x
3min ON/3min OFF

A) 20/15 Cal. Echo Bike
+ AMRAP of:
10 Wall Balls
25 Double Unders

B) Run 300m
+ AMRAP of:
10 DB Snatches 22,5/15kg
10 Toes-to-bar

C) Max Cal. Row

D) Run 300m
+ AMRAP of:
5 Burpees
5 Box Jumps

E) 20/15 Cal. SkiErg
+ AMRAP of:
10 V-ups
10 Pushups

F) Run 300m
+ AMRAP of:
8 Pullups
15 KB Swings 24/16kg

G) 20/15 Cal. BikeErg
+ AMRAP of:
8 Handstand Pushups
15 Box Jump Overs

H) Run 300m
+ Plank hold the rest of the time

30 min amrap.

2 min assault bike/row/ski
30 m walking lunges
10 box over burpees
20 situps
10 push ups
2 min rest

Use weight vest (10/5 kg)

Row calories 1:30 x 5

Rest 1:00

Result is total calories

4 RFT

Run 400m
10 Power Clean 60/40kg
8 Bar over burpees

Optional Accessory

STRENGTH

2-4 rounds, rest as needed

1) 60-90sec Plank Hold (loaded if needed)
2) 10 Banded Pull-Apart, tempo 5010
3) 10-30 Handstand Plate Step-Ups

RPE 3 to 4

Accessory 4 rds:

15 push ups
15 back extension
5+5 Ancle Twist

Back squat daily 3RM
Ring dip 4x8

8 min AMRAP

14 DB Snatches (choose weight)
50 Double unders

Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
– Option: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.