MONDAY

7am: "The Seven"
Seven rounds for time of:
-7 HSPU
-7 Thrusters (135#)
-7 Knees to Elbows
-7 Deadlifts (245#)
-7 Burpees
-7 KBS (2 pood)
-7 Pull Ups

8:30am: Modified "Lumberjack 20"
-20 Burpees
-Run or Row 400 meters
-20 Front Squats (45/85/115 barbell)
-Run or Row 400 meters
-20 Chest to Bar Pull Ups
-Run or Row 400 meters
-20 Push Press (45/85/115 barbell)
-Run or Row 400 meters
-20 Box Jumps (24'' box)
-Run or Row 400 meters
-20 Burpees
-Run or Row 400 meters

WEDNESDAY

Skill/Strength:
Snatch 4-4-4-4 (ascending in weight)

4 RFT
8x Ring Rows (elevated feet)
40x DU (2:1 SU)
8x Sandbag Step Up & Over (60/30, 20")
40x Mountain Climbers

FRIDAY

Buddy 'Harper' 23min AMRAP
9x C2B Pull-ups
15x Power Cleans (135/95)
21x Air Squats
400m Run with 45# plate

Split up each element as you choose. Only one person working at a time on the 9-15-21. Run is done together and you hand off the (1) plate as needed.

Recovery:
Couch stretch, Pigeon pose/Figure 4, foam roller, lacrosse ball