12’AMRAP
400 mt Run
15 Wall Ball 9/6
10 Box Jumps

2 Sets
10 V-Ups
Rest 30 seconds
10-15 second Side Plank (per side)
Rest 30 seconds
10 Barbell Roll-Outs
Rest 30 seconds
20 second Weighted Plank Hold
Rest 1 minute

Snatch
6×3 @70%

5’AMRAP x 3
500/400 mt Row
100 DU
In the remaining time,
Max Rep Burpees
Rest 2:30″

THE SEVEN
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Back Squat
1 RM

8’AMRAP
1200 mt Run
in the remaining time,
Mar rep A. DB Snatch 22,5/15
Rest 4′

6’AMRAP
800 mt Run
in the remaining time,
Mar rep A. DB Snatch 22,5/15
Rest 3′

4’AMRAP
400 mt Run
in the remaining time,
Mar rep A. DB Snatch 22,5/15