WARM-UP

400m Run

Plyos

STRENGTH

3 x 6 Weighted Pull-ups (kip or strict)

*Immediately drop the weight (ball) and perform ME set of Pull-ups

WOD

“The Sevens” – 7 RFT (40:00)

7 HSPU

7 Thursters (115/75)

7 TTB

7 Power Clean + Jerk

7 Burpees

7 KB Snatches (24/16kg)

200m Run (tag partner, then they run)

*All reps shared with a partner