Super Charged Sunday!

Metcons

“The Seven”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

“Nasty Girl”

3 Rounds For Time

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135/95 lb)

In Betweener

Every minute, on the minute, for 24 minutes (4 Rounds) of: 

Station 1 – Double unders 

Station 2 – Hand Release Push Ups 

Station 3 – Air Squats 

Station 4 – Ab Mat Sit-Ups

Station 5 – Alternating Dumbbell Snatch

Station 6 – Rest