Front Squat: Work to a heavy set of 4

14 min AMRAP:
50’ HSW
12 BMU
18 Double DB Front Squats (35/50)

25 min EMOM: 5x through
1: 1-3 RC
2: 12 Power Cleans Unbroken (65/95)
3: Sandbag/Dball/Slam Ball/Med Ball Bear Hug Hold :30 sec Unbroken
4: 50 DU
5: Rest

20 min to build or work up in load on complex:
1 Snatch Pull
1 Power Snatch
1 OHS
-regrip-
1 Squat Snatch

On 10 min Clock with a Partner:
Accumulate as many cals as possible on Rower

Accumulate as many reps as possible on OHS (Rx: 65/95, Comp: 85/125)

*Partners can switch any time.

20 min AMRAP:
30 Alt. DB Snatch (35/50)
25 Wall Balls (14/20, 9/10’)
200m Run
15 Lateral BBJO (20/24)

Post:
5 min EMOM:
1st 30 seconds: Forearm Plank Hold
2nd 30 seconds: Tuck/Pike Hold

Back Squat 5-5-5-5-5

*After each set of back squats, do 25'-50' feet of HSW, bear crawl or core gliders/sliders.

16 min AMRAP:
50’ Single DB OH Walking Lunge (35/50)
7 WW
200m Run

12 min AMRAP:
4 RMU
8 Double DB Devils Press (35/50)
12 Box Jump Overs (20/24)

Post WOD: 10-10-10-10 DL

5x:
1:00 Heavy Double DB/KB Farmer Carry
2:00 Rest

10 min AMRAP: Ladder by 5’s 5/5/5, 10/10/10, 15/15/15…
KBS (35/53)
KB Goblet Squat (35/53)
Lateral Burpee Over KB

15 min: EMOM of Complex:
1 Power Clean
3 FS
1 Jerk

7 min AMRAP:
12 Thrusters (65/95)
40 DU

For Time:
100 Box Step Ups (20/24)
50 T2B
100 Box Step Ups (20/24)
50 C2B
100 Box Step Ups (20/24)
50 Push Ups (Comp: HSPU)

Hang Squat Clean 5-5-3-3-3-1-1-1-1

7 min Max Cal on Machine

12-10-8-6-4-4 Double DB Bench Press

20 min AMRAP:
40 Single DB Snatch (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Thruster (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Step Back Lunge Alternate Legs (35/50)
200m Run
40 AMSU
200m Run

10 min AMRAP:
21 DL (135/185)
15 C2B
9 BFOB

5 min Rest

10 min AMRAP:
21 T2B
15 Power Clean (105/155)
9 Box Jump Overs (20/24)

5-5-5-3-3-3 Push Press

3 RFT:
400m Run
15 Wall Walks (Comp: 15 C2W HSPU)

For Time:
40-30-20-10 MBSC (14/20)
120-90-60-30 DU

Post For Quality:
12 min:
2-5 Pulling Movement
:30 Plank or Handstand Hold

THE SEVEN - i1uvit Version:

7 RFT:
7 HSPU
7 Double DB Thrusters (35/50)
7 T2B
7 DL (165/245)
7 Lateral Burpees Over the Bar
7 Double DB Hang Snatch (35/50)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. 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.

First posted May 30, 2010.