Warm up;
2nd Floor Run
2rds
10. Pushups
10. Airsquats
10.V-ups
10. Sprawls
40 Sec hang deadhang
-WRIST PREP-
THE SEVEN
Seven rounds of: (35 min cap)
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 24/16kg
7 Pull-ups
THE SEVEN
Seven rounds of: (35 min cap)
7 Pushups
7 Bar thrusters or Empty bar
7 Knees to elbows
7 reps Bar Deadlift (75/55)
7 Burpees
7 Kettlebell swings, 2 pood (16/12kg)
7 Banded Pull ups or 7 Ring rows
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