Reps 20-16-12-8-4
Hand to hand kb swing
Goblet alternating reserve lunge
Push ups

15MIN E1.5MOM

5xbench press
5x strict pull ups

Eilinen/Lepo

On the 1:30 x 7 Sets:
1 Pausing Split Jerk (2s)
1 Split Jerk

Every 90s 4 sets of 1 push jerk + 1 split jerk

65%->

AMRAP 13:
Buy-in 60/45 Row/ Calorie Assault Bike

Directly Into...

5 Deadlifts 100/70kg
15 AbMat Sit-ups
25 Double Unders

Light Option

EMOM12

1. 6-10 Cal Row/ Bike
2. 5-10 Deadlifts
3. 10-15 Abmat Sit-ups
4. 10-20 Du/ 30-40 SU

10m Bear Crawl
10m 4-Step Walk video
10m Bacwards Bear Crawl

15 min amrap

• 10 cals @ Assault Bike (starting every round)
• 2/4/6/8/10.... Wallball Cleans
• 2/4/6/8/10.... Wallballs
• 2/4/6/8/10.... Strict pullups

Eilinen/Lepo

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

• weight on barbell should be light
• burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc