For time:
50 Power clean and Jerk at 95 / 65 lbs
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Three rounds of:
10 Renegade rows (each arm)
10 Front squats
10 Meters inch worms
10 Dips
Then:
50 Double-unders
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters at 135 / 95 lbs
7 Knees to elbows
7 Deadlift at 245 / 200 lbs
7 Burpees
7 Kettlebell swings at 70 / 55 lbs
7 Pull-ups
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Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Complete three rounds for time of:
21 Power snatch at 95 / 65 lbs
Run 400 meters
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Rest Day
Gym closed.
As many rounds as possible in 20 minutes of:
300 Meter run
5 Strict pull-ups
10 Push press at 75 / 55 lbs
20 Squats
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For time:
1,500 Meter row
30 Burpees
30 GHD sit-ups
30 Box jumps, 20″ box
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For time:
20 Deadlift at 315 / 205 lbs
30 Kettlebell swing at 55 / 35 lbs
500 Meter run
10 Deadlift at 315 / 205 lbs
15 Kettlebell swing at 55 / 35 lbs
500 Meter run
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Overhead squat 1-1-1-1-1-1-1 reps.
Front squat 3-3-3-3-3 reps.
Back squat 5-5-5-5-5 reps.
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“J.T.”
21 – 15 – 9 reps and rounds for time of:
Handstand push-ups
Ring dips
Push-ups
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As many rounds as possible in 20 minutes of:
200 Meter run
5 Pull-ups
10 Wall-balls at 20 / 14 lbs
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