Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

With empty bar, 2 rounds of:

10 Romanian DL

10 front squats

10 bent over rows

10 strict presses

10 good mornings

Workout warmup:

Take 10 min to set up stations and warmup each movement.

Workout:

The Seven, last done 1/17/17

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 new stars will be 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

7 Handstand Push-Ups

7 Thrusters 115/75 Hero (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts 185/135 Hero (245/165 lb)

7 Burpees

7 Kettlebell Swings 24/16kg Hero (32kg/24 kg)

7 Pull-Ups

Endurance:

Five rounds for time of:
10 Ring rows
20 Kettlebell Swings (20/12 kg)
30 Russian twists with bumper, 24/15lb
40 Double-Unders

150 m run after each round
 

O lift:

Dead lift, 5x3 starting at 75% and adding weight each round, on the three minutes. 

Skill:

Hand stand practice, try and hold feet of the wall in handstand position.