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Metcon
Buy in
20 burpees
then
5 Rounds for time
20 hang power clean 45/30
18 shoulder to overhead
12 toes to bar
then
Cash out
20 burpees

Gymnastics Finisher

3min ME

Handstand hold

Olympic Lifting
Clean and jerk  t&g
5-5-5-5-5

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

1 2 3 21

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