“The Seven”
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters
7 Knees to elbows
7 Deadlift
7 Burpees
7 Kettlebell Swings (American)
7 Pull-ups

Weights:
Thruster @ Heavy
Deadlift @ Moderate – Heavy
KB- Swings Heavy


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min @ Damper 1
1min @ Damper 5
1min @ Damper 10
1min @ Damper 1
1min @ Damper 5
1min @ Damper 10
1min @ Damper 1

Station 2
EMOM for 6min do:
3 Deadlift + 3 Sumo Deadlift (change your stance quickly)

Station 3
AMRAP in 7min of:
5 Devil Presses
5 Medball Push-ups
10 Medball Cleans

Station 4
For Time of:
100 Single Leg V-ups
Rest 1min.
For time of:
100 Superman Flutter (left + rigth = one)

Station 5
AMRAP in 7min of:
5 Burpee Pull-ups
10 Double DB Cleans
5 Double DB Front Squats