MetCon

“The Seven”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups

Lift

Split Jerk 2-2-1-1-1-1-1 (Ascending)

MetCon

7 Rounds For Time of:

7 Calories Assault Bike

7 Shuttle Sprints (40′)

-1 Minute Rest-

*Score = Slowest Time*

Strength

Front Squat 10×3 (Ascending)

MetCon

14 Minute AMRAP of:

7 T2B

7 Hang DB Clean/Jerk – R (35/50#)

7 Hang DB Clean/Jerk – L (35/50#)

7 Box Hops (20/24″)

MetCon

In Teams Of 2 Perform For Time:

150 Calories Assault Bike

75 Thrusters (65/95#)

150 Calories Ski Erg

75 Thrusters (65/95#)

Strength

Superset 6 Sets (Ascending Weight) of:

5 Wide Grip Block Bench Press

8 Side Lifts

MetCon

For Time:

25 Pullups

5 HSPU

50 Air Squats

20 Pullups

10 HSPU

50 Air Squats

15 Pullups

15 HSPU

50 Air Squats

10 Pullups

20 HSPU

50 Air Squats

5 Pullups

25 HSPU

50 Air Squats