7 rds: 7 dumbell thrusters 1 15' rope climb

RILEY

5rds 30 sit ups, 1 minute plank, 50 push-ups and 40 Mountain Climbers

This was a core buster, I stayed at home and did this workout with my wife-she subbed a few things due to a hurt rib and shoulder. The last set of push-ups was straight from hell, did them all strict. TT 25:47.

3rds run400m/21 75# HPS/12 CTB

3 Rounds: 400m runs/30 Squats/20 115# Push Press

3rds Run 400m/21 SHP 75#/12 Bar over Burpees

21-15-9 115#OHS/TTB

Bench Press 2-2-2-2-2

50 Wall Ball 30 155# Clean 15 Muscle Up

30–20–10 Thruster, Burpee and KB Swings

This was a gasser, TT 14:48. Two hours later and I am still recovering, great quick WOD.

5 rounds 10 Strict HSPU/20 GHD situps

5rds 10 StrictCTB/20 slow Hip Back Ex

Get outside!

The Seven

100 12' WB and 5 L-rope climbs

Deadlifts and running

Box Jumps and Muscle Ups

"Rocket"

Clean & Jerk 3-3-3-3-3

Snatch 3-3-3-3-3

Row 30 Calories 30 Bar over Burpees 30 135# Hang Cleans