7 RFT:
7 sets of 5 Mountain Runners followed by a push-up
7 Plank Medball Jumps (L+R=1)
7 Side-to-Side Kettlebell Swings (L+R=1)
2 Suicides, width of gym and back
7 Lunge and Dumbbell Curl (L+R=1)
7 Explosive Step-ups (L+R=1)
7 Russian Twists with knees in-out (L+R=1)
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5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups
From mainsite
740m run – 3 or 5 “reps” for every person you beat
Then, in teams of three based on finishing order:
4 minutes as many reps as possible as a team, followed by 1 minute rest of:
pull-ups
thrusters, 75/45 lb
goblet squats, 1.5/1 pood
medball tosses, 15-20-25lb/(10-15-20lb), 12 foot distance (every successful catch = 1 rep)
Team with most reps wins
3 rounds for time of:
5 Rope Climbs, 15 ft
25 Ring Dips
100 Air Squats
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Post sum of clean and jerk reps, rowing calories and burpee reps to comments.
20:10 sec. work:rest, 8 rounds each of:
Knees to elbows
Jumping alternating lunges
Push-ups
Squats