A,
WEEK 7
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Percentages based off of 5kg increase of 90% from weeks 4-6.

B,
For 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls @9/6kg
4 Clean & Jerks@70/47kg

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

C,
3 rounds for quality of:
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 45 secs
10 Plate External Rotations, pick load

6 sets of 1 Push Jerk + 1 Split Jerk
Sets 1-4: 70%
Sets 5-6: 75%

Rest 2-3min btw sets

3 rounds for quality:
10/10 SA DB S2OH 20/15kg
Rest :45
10/10 SA DB OH Lunges (in place) 20/15kg
Rest :45
10/10 SA DB Squat Snatches 20/15

Rest 2:30-3min btw rounds.

Goal:
The goal here is to work on movement efficiency and technique with the dumbbell. Try to stay unbroken on the 10 reps for each arm throughout. If you need to use different weights for each movements to stay unbroken, that's fine.

3 rounds

10 box step ups
10 Straight Leg Sit Ups
10 Kb Swing

3 rounds

8 Kb Swing
300m row
4 Strict Pull Ups
10 Straight arm Burpees

2 - 4 rounds :

40 single unders
20 L-Sit Ups w/ Plate
12 KB Swing, Light

Metcon:

5min amrap
10 sit-up
30 single under

Overhead Squat

5 x 3 ( 2 sec pause on bottom )

Use 17 minutes.

EMOM 12

1 minute : 5 Backsquat
2 minute : 12 L - Sit Ups

Every 2 mins for 12 min:
Push Jerk 4-3-1-4-3-1

Start set 1 @65% 1RM and build. Make the second set of each rep count heavier than the first.