“Lucky Sevens”

AMRAP 7

7 Box Jumps (50 / 60 cm)
7 Burpees
7 Kettlebell Swings (16 / 24 kg)

Five sets of:

Bench Press x 5 reps noin 60-70%

6 DB Renegade Rows (3 / hand)
Rest 2 minutes

Build to a Heavy Single

2 Sets of
4 Intervals of
4min ON/90sec OFF
(rest 4min between sets)

Run x2 around the box
+
AMRAP of:
A) 8 DB Snatches 24/16kg
5 Box Step overs with KB

B) Row Cal.

C) 7 Wall Balls
30 Double Unders

D) 5 Deadlift 80/60kg
5 Burpee over bar

For time

5 rounds
5 Power Clean
10 Burpee
5/5 KBS

3-4 rounds, rest as needed:

5-10 Strict C2B
10m Double KB/DB Walking Lunge (regionals style, front rack/overhead)

RPE 3

EMOM 12

1 min : max reps strict HSPU
2 min : max reps c2b
3 min : max reps Box jumps 30/24"

Teams of 2:

30/21 Calorie Assault Bike / Row / Ski
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike / Row / Ski
200m Partner carry

2 DB leadder Press
5 sets 1/2/3
3-6 Strict PU between sets

For time :

21-18-15-12-9-6-3
DL @60/40kg
Pull ups
Timecap : 15mins