Accumulate:
100-150 Banded Pull-Through

"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, 32/24
7 Pull-ups

TC 35

5 Rounds
10 Pull ups
20 Hand release push ups
40 Air squats
1 sprint

*1 min Rest after each round
* 1 sprint = from BM room run to the ball field, tag home plate, and run back to BM room

• Score is total time to complete 5 rounds, including the 4 minute rest time

For time:
20 mtr. handstand walk
9 squat cleans
15 mtr handstand walk
12 squat cleans
10 mtr. handstand walk
15 squat cleans
5 mtr. handstand walk
Men: 70 kg
Women: 45 kg

5 rounds for time of:
30 Anchored Sit Ups ADV: GHD sit-ups
1 legless +2 rope climbs, 15-ft. rope

A: 5km run
Compare to 24/4 2018

Double KB Complex

Swing
clean
front squat
push press
bent row
Farmers Carry
Run

1,2,3,4,5,4,3,2,1

8' AMRAP:
3 Thrusters (40\25kg)
3 Toes to Bar
6 Thrusters (40\25kg)
6 Toes to Bar
9 Thrusters (40\25kg)
9 Toes to Bar

For time

• 100-ft. handstand walk
• 9 squat cleans
• 75-ft. handstand walk
• 12 squat cleans
• 50-ft. handstand walk
• 15 squat cleans
• 25-ft. handstand walk

Men 185 lb.
Women 135 lb.

AMRAP 20

20 Single arm DB cluster 22,5/15kg, Alternating
10+10 OH reverse lunge 25/152,5g
18/15 cal row