11/4 Workouts

WO1:
Warm Up...
Then:
"The Seven"
7 Handstand PushUps
7 135# Thrusters
7 Knees to elbows
7 245# DLs
7 Burpees
7 72# KB Swings
7 Pull Ups
7 rounds
Cool Down:
Hamstring stretching

WO2:
Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
Weighted Dips 7x2
Then:
10 DB/KB Clean +
10 Push Press +
10 Lunges @ 35# DB
8 Rounds
Then:
Bike Sprints
2:00 Min MHR Sprint +
00:30 Rest
5 Rounds

WO3:

Warm Up:
Wall Squats 3x5
Air Squats 3x10
Push ups 3x10
Then:
25 Meter Farmers Carry @ 80-90# DBs +
20 Split Jumps @ 15# DB +
15 Lunges @ 15#
10 Push Ups
5 OHS @ 45#
10 Rounds
* Go Fast through everything except OHS
Cool Down