Work Capacity / Stamina

4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row

Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.

Rest 2 hours then:
"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 39:26

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Report

• Body: No soreness but I was really tired today
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: heavy front squat

Clean

Clean
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
5x2 @ 80%

80% = 185#

Then:
30/30
4x Toes to Bar
4x Mountain Climber
4x AirDyne/Row