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1) WARM-UP: 3 Rounds

Planks x 45 sec front/30 second side/30 second side

Front Squat x 10,8,6

2) Strength:

Every 2 min for 10 min:

Front Squat x 6,6,8,8,10

—2min rest—

Every 2 min for 8min:

Russian Twists x 40

Side Plank Rotations x 10 each

3) MetCon: Partner “The Seven”

7 rounds: *Alternate Movements with partner

7 x HSPU

7 x Thrusters @95/65

7 x Knees to Elbows

7 x Deadlift @185/125

7 x Burpees

7 x Swings @53/35

7 x Pullups

Earlier Event: November 22
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Later Event: November 24
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