Saturday, 10-26-19

15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1

For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up

0:00-6:00 Burpee AMRAP 10:00-24:00 3 Rds 20 Pull Up 30 Push Up 40 Sit up 50 Air Squat 27:00- 33:00 10 Power Clean + Jerk 135/95 10 Power Clean + Jerk 155/115 10 Power Clean +Jerk 185/135 10 Power Clean + Jerk 205/155 AMRAP Power Clean + Jerk 225/165

Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*

“The Seven” Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing…

Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)