The Seven
7 rounds for time: 7 HSPU / x2 pushups 7 thrusters 7 knee to elbow / shotguns 7 deadlifts 7 burpees 7 KB swings 7 pullups
BODYWEIGHT 14 rounds 7 pushups 7 squat jumps 7 shotguns 7 glute bridges with 3sec pause at top 7 burpees 7 broad jumps 7 handcuffs
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
