72.5% x 8, 77.5% x 6, 82.5% x 4 or more

4 rounds:
10 Front Squat (70/50kg) bar from the ground,
10 Strict Pull-Up/C2B Pull-Up.
Time Cap 16min.

In Pairs:

Both perform 5 times each movement

30 sec max effort row
30 sec REST
30 sec DU´s max effort

Score is = Calories+ DU´s

20 intervals, 60 sec of work and 20 rest;

1 min Row
1 Min AMRAP of 5 Thrusters & 5 burpee over bar

Weighted pull-ups 4x6

For time :

50 Wallball Shots 20/14p
25 Bar Over Burpees
10 Clean & Jerks 70/55kg

TC 10

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

5 rounds for time:

• 5 High Box Jumps
• 10 Kipping HSPU (Scale to Narrow push ups)
• 15 KB Swing 32kg/24kg

1 RM snatch of the day

Back Squat 4x2 AHAP

-rest 2 minutes