Tuesday

2,000m ROW for TIME

Monday

21-18-15-12-9-6-3 Reps for TIME of:
Sumo Deadlift High Pulls (95/65)
Lateral Jumps, over 24/20” obstacle

There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they're falling in.

                                   —BISHOP DESMOND TUTU

FUNday

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

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.

7 Rounds for TIME of:

 7 Handstand Push-UPs

 7 Thrusters (135/95)

 7 Knees-2-Elbows

 7 Deadlifts (245/165)

 7 Burpees

 7 KB Swings (70/53)

 7 Pull-UPs

Thursday

EMOM for 20min complete:

 25 Double Unders 

 30 Russian Twist 

 30sec Handstand Hold

 10 Back/Hip Extensions 

 15 Slam Balls

Wednesday

AMRAP in 20min of:

 5 Shuttle RUNs

 10 Toes-2-Bar

 15 KB Swings (53/35)

 20 Box Jumps

Tuesday

Lynne

5 Rounds for MAX Reps of:
 BW Bench Presses
 Pull-UPs

Monday

3 4min intervals of:
 21 Calorie ROW
Then, AMRAP of:
 7 Deadlifts (225/155)
 14 Situps

Rest 4min b/n Rounds.