7 Min amrap

• 7 Wallballs
• 7 Toe to bar

Score is total reps

A,
Every 1 min for 15 mins, alternating between:
15/13 Row Calories + max rep Single Unders
15 Russian Kettlebell Swings, 24/16kg + max rep Single Unders
15 AbMat Sit-ups + max rep Single Unders

Complete in teams of 3.

B,
For distance:
Sled Drag: 1x 10 mins, pick load

Use a moderate weight that allows for a steady march.

На двоих.При каждой смене( разбиве) 5 берпи:
100 отжиманий строго, парням от колец или брусьев
100 приседаний с 2 гирями 24/16
100 тяг с гирями
100 выпадов все с гирями

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

3x
60 cal air bike
50 wallball
40 target burpee
30 db snatch

Toistot jaettuna miten vain!

2:00 easy bike row or run
10 good mornings
10 empty barbell deadlifts

Deadlifts
E2MOM x 5
10 reps @ 65% 1RM

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

For time:
5 times up and down to the hil.

A: Power snatch 8x2 @moderate weight
B: back squat, heavy 3rep
C: push press, heavy 1rep
D: Strict pull ups 3xMax
E: 15min emom
5x burpees

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch