"The Seven"
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters (RX: 60/42.5kg)
7 Knees to elbows
7 Deadlift (RX: 110/75kg)
7 Burpees
7 (American) Kettlebell Swings (RX: 35/24kg)
7 Pull-ups

RX:
Thruster Heavy
Deadlift Moderate - Heavy
KB- Swings Heavy

A:
5-5-5-5-5 Bench Press @30X1
5 sets of 10 T2R
Start a new round of both exercises every 3min.

B:
3x 1:30 on. / 3 min. off
18/14 Cal. Fan Bike 
Max Reps DB Snatch 

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Plate G2OH
8 Burpees to Plate
8 Russian Twists with Plate
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Landmine Twists
40 Mountain Climbers

Focus on device:
10sec. FAST
20sec. Rest
30sec. EASY

STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
4 Reps in Deadlifts No TNG
10 BB Floor Press 

B: 
3 Rounds of:
Max Reps Banded Push Ups 
20 Chest Supported Rows 
into 
10 banded Wide Grip Pull Ups 
12 DB Arnold Press 

A:
3-3-3-3-3 Low Bar Back Squats
5 sets of 10 Wide Grip Pull-ups (unbroken)
Start a new round of both exercises every 2:30min.

B:
5 Rounds for time of:
21cals Any Bike or Row
15m DB Front Rack Walking lunges
9 T2B

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

Time cap: 17min.

GYMNASTICS

A: 
Pull Ups Technique

B: 
5 Rounds of
5 Weighted Strict Pull Ups 
5 Weighted Strict Dips 
30-40 Sec. Hollow Hold