E4MOM
15 cal assault bike moderate pace
5 BMU

4 rnds
10 kb clean + push press (2x16kg)
30 du
20 walking lunge with kb (2x16kg) in rack position
500m run

10 rounds: (slow and steady)
20 one arm kb swings @16kg (vasurilla)
10 shoulder press @16kg (vasurilla)
10 back extensions
40 flutter kicks (2-count)

then

6min suicide running

Deadth By Burpees
Start a timer and do one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

noin 5x5min sparrit

5 rounds AFAP: 40kg Snatch, 5 reps 40kg Hang Powerclean, 7 reps 45kg Sumo Deadlift High-pull, 10 reps

5X3 SQT CLEAN 85% 1RM
5X3 PUSH JERK 85% 1RM
5X3 CLEAN AND JERK 85% 1RM

5 ROUND FOR TIME:
12 P.JERK #50/30KG
12 RING DIP
12 T2B
24 D.U.

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 20 Min.
20 Clean 40/26 Kg
20 Frontsquat 40/26 Kg
20 Push Press 40/26 kg
20 KB Swing
5 Pull-ups