The Seven

7 rounds for time of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs 7 Knees-to-elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 Kettlebell Swings, 2/1.5 pood 7 Pull-ups 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.

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Gymnastics - 01 Mobility Warm-Up

Alt EMOM 10 mins: Quadruped Crawls and Skin-the-Cats

Every 1 min for 10 mins, alternating between: Quadruped Crawl, 1 min Skin-the-Cat, 45 secs

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Gymnastics - 02 Tabata Static Strength

"Tabata" - Front Lever Progressions, Hollow Body Holds, Back Lever Holds and Arch Upper Body Lifts : 8 x 20 secs / 10 secs

Tabata Front Lever Progression Tabata Hollow Body Hold Rest 1 min Tabata Back Lever Hold Tabata Arch Upper Body Lift The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Gymnastics - 03 Main

Cindy, Strict!

Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

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