The Seven
Thursday December 31, 2015 'The Seven'

7 rounds for time of:
7 Handstand Push-ups
7 Thrusters (60 / 40 kg)
7 Knees to Elbows
7 Deadlift (110 / 75 kg)
7 Burpees
7 Kettlebell Swings (32 kg / 24 kg)
7 Pull-ups

Wednesday December 30, 2015 ''

A.
4 x 500m row
B.
In between set accumulate 200 sit ups (16kg/12kg)

Tuesday December 29, 2015 ''

EMOM 20 MIN
EVEN = 2 x muscle ups + 3 burpees
ODD = 1x squat snatch (@85% of 1 rm ) + 3 burpees

Monday December 28, 2015 ''

AMRAP 20 min

5 x deadlifts (50kg/35kg)
5 x hang power clean (50kg/35kg)
5 x front squat (50kg/35kg)
5 x push press (50kg/35kg)
5 x back squat (50kg/35kg)

Thursday December 24, 2015 ''

In teams of 2
Row 3km – break up as you choose
Run 3km – break up as you choose
400 double unders – break up as you choose

Wednesday December 23, 2015 ''

A.
5 x 5 back squat
B.
5 x 5 weighted pull up
C.
100 hollow rocks
D.
100 Russian twists (20kg/10kg)

Tuesday December 22, 2015 'Polvari'

3 rounds for time

9 x Push ups
9 x Overhead squat (42.5kg/30kg)
9 x Lunges (42.5kg/30kg)
9 x V up
9 x Alternating pistols
9 x Ring row
9 x Inverted push ups

Monday December 21, 2015 '12 Days of Xmas'

1 clean and jerk (80/50)
2 100m run
3 c2b
4 kb swing (32/24)
5 t2b
6 burpee over bar
7 pistols
8 deadlifts (80/50)
9 wall ball (9/6)
10 box jump (30/24)
11 hspu
12 front squat (80/50)

Saturday December 19, 2015 'Gallant'

1.6km Run (9/5kg)
60 Burpee Pull-Ups
800 Meter Run (9/5kg)
30 Burpee Pull-Ups
400 Meter Run (9/5kg)
15 Burpee Pull-Ups

Friday December 18, 2015 ''

A.
5×3 snatch pulls
B.
5×3 clean pulls
C.
3 round
100m run
10 toes 2 bar
10 burpees