E5MOMx5:

• 50-100 DU/SU
• 10m farmer walking lunge
• 10 up&down

Target 2-2:15/round

4xAMRAP 8´with 2min rest between:

(40min total)

A:
20/15cal Row
10 Push-Up

B:
20/15cal Bike
5 Strict Pull-Up

C:
20/15cal Ski
15 Sit-Up

D:
20/15cal Echo
20 Air Squat

Target: 3+ rounds each interval.

4x5min AMRAP, with 3min rest between. Alternate between A&B

A: 10/7cal Row + 10 KBS

B: 10/7cal Bike/Echo + 10 Wallball

Target: 4+ rounds each interval

E5MOM x5:

• 5 Power Clean
• 10 Pull-Up
• 15/12cal Row

Rxd: 60/40kg

Target: sub 2:00 rounds.

4x AMRAP 6´with 2min rest between

A:
12cal Row
12 Box over Jump

B:
12cal Bike
12 TTB

C:
12cal Ski
12 Up&Down

D:
12cal Echo
12 DB Snatch

Target: 3+ rounds each interval.

E4MOMx10:

1. 400m run
2. 1000m bike erg
3. 500m row
4. 500m ski
5. 0,8/1 mile EB

E5MOMx5:

• 20-30 cal machine
• 20 wall ball
• 10 up&down

Target round time 3:00-3:30

E7MOM x3

• 500m Row
• 21 KBS
• 12 Pull-Up

Rxd: 24/16kg
Target: sub 3:30min rounds
Go Hard!

5x 3min work (A+B) 4min rest
A. 5x deadlift
B. Machine all out

4x4min AMRAP, with 2min rest between (A+B+A+B)

A:
10/8cal Row
3 Wall Walk

B:
10/8cal Bike/Echo
6 Pull-Up or C2B

Target: 3+ rounds each interval