50-40-30-20-10 reps of:
• Double-unders
• Sit-ups

Yoga for an hour

200 KB swings @ 55#

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

Results:
38:54, 7 rounds
scaled thrusters to 95#
stink bugs instead of HSPU

402 16Kg Swings
broken up in blocks of 20-25 reps and a ladder from 1-10, 10-1

Day 3 = 780

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Did Strict Pull-ups

4 RFT:

• 3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
• 300m Run

20 minutes stepmill
3x30 steps OH Walking Lunge (broomstick only, work on form)

Deadlift @ 80% 1RM (175lbs)
5-5-5 (+ 2 warm up sets)

Deadlifts for Hams (partial deads) superset with Kneeling Squat 3x10 each
Good Mornings 3x6-8
Banded Glute Kickback (2x15 each leg) superset with Flutterkicks 2x30 seconds work
Unilateral Leg Press 3x10 each side (10 second rest between sets, burned it out)

1600m Run
1600m Row

(was SUPER tired this morning, just did this to get up and get moving!)

Medium purple - 53 (+3)