THE SEVEN
7 Rounds for time: 7 handstand push-ups 7 thruster (60/40kg) 7 knees-to-elbows 7 deadlift (120/80kg) 7 burpees 7 KB swings (32/24kg) 7 pull-ups
Barbell and jumps
For time: 45 lateral bar jumps 40 front squats (60/40kg) 35 lateral bar jumps 30 hang power cleans 25 lateral bar jumps 20 hang squat cleans
Wall ball burpees
For time: 60 wall balls (9/6kg) Rest 2 min 30 burpees Rest 2 min 40 wall balls Rest 2 min 20 burpees
Open Workout 23.1
Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (9/6) 30 cleans (60/40kg) 20 muscle-ups
12 min handstand walk
In 12 min: Accumulate as many meters as possible in a handstand walk Every time you break perform 30 double-unders
Weighted step-ups KB swings Row
For time 21-15-9 Weighted step-ups (22.5/15kg) KB swings (24/16kg) 500m row between each round
Partner Workout BMU and HSPU
AMRAP 10 min Partner 1: AMRAP bar muscle-ups Partner 2: AMRAP Cals on air bike Switch movements as needed AMRAP 10 min Partner 1: AMRAP HSPU Partner 2: AMRAP Cals on rower Switch movements as needed
Open wokrout 16.5
21-18-15-12-9-6-3 reps for time of: Thrusters (40/30 kg) Bar facing burpees
Box jumps and Sit-ups
AMRAP 8 min 25 double-unders 25 DB weighted sit-ups (17.5/10kg) Rest 1 min AMRAP 8 min 25 box jumps (24/20in) 25 sit-ups
Squats and Pull-ups
3 Rounds 50 Air squats 10 Strict pull-ups
Wall facing HSPUs
AMRAP 12 min 25ft DB walking lunges (24/16kg) 8 Wall facing HSPU 25ft DB walking lunges 8 Push-ups
Row RMU Sit-ups
For time 1k Row 14 Ring muscle-ups 46 Sit-ups 750m Row 12 Ring muscle-ups 32 Sit-ups 500m Row 9 Ring muscle-ups 24 Sit-ups
KB farmers carry Chipper
For time: 200m Unbroken single arm KB farmers carry (24/16kg) 50 Double-unders 30 KB step-ups (24/20in) 50 Double-unders 40 Russian KB swings 50 Double-unders 200m Unbroken single arm KB farmers carry (24/16kg)
OPEN Workout 14.4
AMRAP 14 min 60 cal row 50 toes-to-bars 40 wall balls (9/6kg) 30 cleans (60/40kg) 20 muscle-ups
5-10-15 in 3 min.
Every 3 min x 4 Rounds 5 Over-unders 10 Ring push-ups 15 Deadlift (100/70kg)
Burpee Front squats
AMRAP 5 MIN 9 burpee over the barbell 9 front squats (50/35kg)