“Optimus Prime”
AMRAP 7:
Max rep Wallballs* (20/14#)
*EMOM: 5 Deadlifts (225/155)

Shoulder press
4x10x55%
10+ x 55%

Alternate
1. 8-10 strict ring dips
2. 5-8 strict chin ups

3 mins on : 2 off (6 intervals)

A. 30 Double Unders
10 thrusters 40/30
30 Double Unders
10 thrusters 40/30
Max double unders

B. Run 400m
21 kb swings
Max pull ups

Scale part A to get at least 30 secs to get double unders or singles. Aim is to have 1 Min to accumulate reps.

Add total double unders + pull ups.

EMOM 10

1 Power clean + 1 push press + 1 pause split jerk @50-60% 1RM C&J

-2 sec pause at the bottom of the dip

C&J 2 reps x 5 sets

Set 1: V2
Set 2: V2
Set 3: V1
Set 4: V1
Set 5: V*

rest 2 min between the sets

-ei tartte olla tng voi pudottaa välissä

For time

21-15-9-15-21

*ring push up
*wallball

STRENGTH

CrossFit Total 1

Find 1RM in Back Squat, Press and Deadlift

RPE 5

Warm-Up well, use spotters and only legit reps will count.

Squat Snatch

1x3@70%
1x2@75%
1x1@80%
1x3@75%
1x2@80%
1x1@85%
1x3@80%
1x2@85%
1x1@90%

SO 1:30

EMOM 10 minutes:
1-10 Pull Ups or Chin Ups

Same reps for all sets. If last session felt easy, add one rep to all sets.
NO rubber bands, instead use partner assistance and do 3-5 reps every set!

Advanced:
7 sets of:
5 Chest to Bar Pull Ups

Rest exactly 40 seconds between sets
Reps must be unbroken on all sets. If too easy, do strict C2B