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Member of the month Matty Prior
THE SEVEN

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Kipping/Butterfly progressions or strength

no strict pull up = 5×7 strict pull up
super set with
10 ring rows

1 strict = work on kipping pull ups
20 kipping = work on butterfly

Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over

Strength
Back Squat
7-7-7-7-7

Metcon
21, 15, 9
Power snatch 42.5/30
Bar facing burpee

Finisher
ME Sit up 90sec

Olympic Lifting
Hang power clean
7-7-7-7-7

Come dressed in your best/worst team colours for bonus points
50 points best/worse dressed individual
100 points best/worse dressed team

Each team working individually
AMRAP 18min
400m run
30 Double under / 60 singles
1 rope climb 12ft / 2 pulls from ground
Each individual round complete = 5points Score = total points from each team

25min AMRAP
Buy in 2km Row as team
then
AMRAP indian file
25 push press 20/15
20 KB swings 20/16
10 box overs
10 T2B / 20 K2C
(1 member from the team must be performing a plank during the 25min)

Olympic Lifting
Clean and jerk 1RM
Total weight per team

AMRAP 20min Team Cindy
Individually perform in 20min AMRAP
5 pull up
10 push up
15 air squat
Each round complete = 5 points. Total score all points accumulated from each team

Olympic lifting
Snatch 1 RM

1 2 3 20

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