Warm Up:
- 30 Sec Hand Stand Hold
- 5 Wall Squats
- 10 Push Ups
- 15 Situps

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)
- 7 K2E
- 7 Deadlifts (225,135)
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

AFAP
21 Overhead Squats (@20kg)
21 KB Swings (@16kg)
600m run
15 Overhead Squats
15 KB Swings
400m run
9 Overhead Squats
9 KB Swings
200m run

Weightlifting Training 2

30mins AMRAP

15 x Burpees, Dips, Squat Jumps

8 rounds and 15 Burpess

50 deadlifts 75/65kg
400m run
50 backsquats 65/55kg
400m run
50 hang power clean 55/45kg
400m run
50 push presses 30/20kg
400m run

Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

WOD: Rows to be completed for time:
-500 m
-400 m
-300 m
-200 m
-100 m
Each Row Followed Immediately By 20 Push Ups
Rest As Needed Between Sets

Post WOD: 50 GHD Sit Ups

7 rounds:
7 Ground 2 Overhead - 65lbs
7 OHS - 65lbs

7 Bar facing burpees everytime bar is dropped.

=13.07
burpees after round 2,4,5,6

For Time:
50 Burpees
&
"Helen"
3 RFT
-400 Meter Run
-21 KB Swings (#53/35)
-12 Pull Ups

TEAM WOD
150 Thrusters
150 Pull-ups

10 rounds

100m swim
100 flutter kicks
30 sec rest

For completion (about 40mins...)