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

Box step up w dumbells 4x10(5/5)

"Overhead Lunges"
10 min. of skill work
Turkish Get Ups
For Total Reps
20 min of Overhead Lunges (45/25)

Squat snatch 3x3

Eilinen/Lepo

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

For time, 3 rounds of:
* 10 push press (50/35kg)
* 12 steps OH Lunge (50/35kg)

5 rounds for time of

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

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

E2M for 16min
Back squat x3 @moderate weight ca 70-75%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
5 rounds
30 sec amrap Ball slam
30 sec rest
30 sec amrap Row for cal
30 sec rest
30 sec amrap Push ups
30 sec rest