AMRAP 7

15 Gobblet Squat 22,5/15kg
10 Burpees
20 Sit Ups

6 RFT

• 500m run
• 50 Double unders
• 10 Deadlifts 2x24kg kettlebells

40-60 Minute Bike, Row or Run

EMOM x15
1) Run/row/airbike
2) 5 Pull-Up, 10 Push-Up,
15 Air Squat
3) rest

RPE 2-3, light and mellow.
No heavy breathing.

2 Rounds:
10 Burpee jump in
8+8 DB/KB overhead lunges
5+5 DB/KB windmills

2 Rounds:
10m Animal walk
5+5 DB/KB straight leg
deadlift

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2 Rounds of Thoracic flow

E90-120sec:
Power Snatch + Hang
Power Snatch + OHS

7-9 sets with no more than
RPE 3+

3 rounds:
10 Barbell Bent Over Rows
10 Barbell Bicep Curls
10 Banded Bicep Curls
- Rest 2min btw rounds
- Athlete choice on load

4 Sets of 5 @ 65 - 70%

• 4-5 seconds Isometric

10 - 20 Minutes of Skill Practice

Choose 1 - 2 movements

3 - 4 Rounds:

12 Glute Bridges
10 Alternating Reverse Lunges
8 Stiff Leg Deadlift