5 x 7 Min AMRAP (with 1min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Burpee box overs

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.

Power snatch - 4x3 @ 65%

1) 12 Bicep Curls
2) 12 French Presses

4 Rounds for quality

10 KBS
10 Ring row

Build the weight up to 60-70%

then

EMOM 8
1 Clean & Jerk @ 60-70%

4 x 12

Set every 2 min

Underhand grip

EMOM 12 of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerks

use weights you can get through the EMOM without failure

5x500m Row (Go hard but keep the same pace every round)

• Rest 2min between sets

Write down the total time.

For Load
3 Thrusters
7 x every 3 min

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Goal & Intensity
-In the main piece we work strength and capacity with heavy thrusters.
-Short work windows with enough rest allow you to push heavy and stay technical each set.
-The aim is to challenge yourself while keeping safe movement.
-Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
RPE: 7–8 – weights feel heavy but movement remains under control.
Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.

1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 60% TM