10 min moderate Versa Climber
+
7 rds (rest 1:30 bt rounds)
7 pullups
7 box jump 24″
7 dumbell gto @ 45#

Friday Wod:
Build to heavy squat snatch
+
4 rds:
400m run
24 goblet squats 32kg
12 burpee box jump overs

‘The Seven’
7 rounds for time:
7 handstand push ups
7 thrusters @ 135#
7 knees to elbow
7 deadlift @ 245#
7 burpees
7 kettlebell swings @ 24kg
7 pull ups

A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups

Against a three minute running clock, complete:
300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

Mondays WOD:
A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups