10 min AMRAP:
21 DL (135/185)
15 C2B
9 BFOB

5 min Rest

10 min AMRAP:
21 T2B
15 Power Clean (105/155)
9 Box Jump Overs (20/24)

5-5-5-3-3-3 Push Press

3 RFT:
400m Run
15 Wall Walks (Comp: 15 C2W HSPU)

For Time:
40-30-20-10 MBSC (14/20)
120-90-60-30 DU

Post For Quality:
12 min:
2-5 Pulling Movement
:30 Plank or Handstand Hold

THE SEVEN - i1uvit Version:

7 RFT:
7 HSPU
7 Double DB Thrusters (35/50)
7 T2B
7 DL (165/245)
7 Lateral Burpees Over the Bar
7 Double DB Hang Snatch (35/50)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. 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.

First posted May 30, 2010.

HAPPY 4th of JULY - GYM CLOSED

20 min to establish 1 Heavy Single Deadlift or work on DL Technique

9 min AMRAP:
5 Power Cleans (Rx: 95/135, Comp:125/185)
3 S2OH (Rx: 95/135, Comp:125/185)
1 Rope Climb

AG Semis Workout #2:
20 min AMRAP:
50 DU
10 C2B
10 Box Jump Up (20/24)
10 SHSPU

20 min to establish 1 Heavy Single Front Squat or work on FS Technique

For Time:
50 WB (14/20, 9/10)
50 Double DB Box Step Over (35/50, 20/24)
50 WB (14/20, 9/10)

Back Squat: 10-10-10-10

12 min AMRAP:
10 Thrusters (65/95)
1/2/3/4… Rope Climbs 15’ (Ladder up by 1 RC each round

15 min Superset:
1 Double DB S2OH with the slowest possible Negative as you can!!!

Right into:
1 Double DB Bicep Curl with the slowest possible Negative as you can!!!

1:30 Rest

3x: Superset:
1 Max Rep Set Ring Dips
right into:
1 Max Rep Set SPU
1 min Rest

For Quality: 10 min:
1 Wall Walk in with 30 Shoulder Taps and WW out
1 ST2B AS SLOW AS POSSIBLE

5 min Max Rep Burpee Box Jump Up (must show extension at top and step down) (20/24)

Deadlift 2-2-2-2+

On 12 min Clock For Quality:
Single DB SLDL 7 R/7 L

8-12 GHD Hip Extension Hip Extension with TWO sec pause at top.

12 min CLOCK:
With a partner:
8 min Max Cal Row
1 min Rest
3 min to Accumulate 1 min L Hold

8 min EMOM: 2 Squat Snatch

Play on Indy Semis:
For Time: 30 Squat Snatch (95/135)

*11 min TC

***Comp: Semi's Indy Event:

For Time:
10 squat snatches by 2:00
8 squat snatches by 4:00
6 squat snatches by 6:00
4 squat snatches by 8:00
2 squat snatches by 11:00

♀ 135, 145, 155, 165, 175 lb
♂ 185, 205, 225, 245, 265 lb

Front Squat 2-2-2-2+

4x:
1 min Max Rep: Step Back Lunge R - Step Back Lunge L - Box Step Over R - Box Step Over L - DB’s in front rack hold the WHOLE time.

2 min rest

8 min AMRAP:
20 WB (14/20, 9/10)
10 T2B

10 min EMOM: 1 Power Clean + 2 Jerks

For Time:
10 C&J (125/185)
800m Run
10 C&J (125/185)
800m Run
10 C&J (125/185)
800m Run
10 C&J (125/185)

5x Superset:
2 Double DB S2OH with 10 Second Negative
2 Double DB Bicep Curl with 10 Second negative
1:30-2 min Rest

4x through Superset:
5-10 SHSPU
5-10 SPU
5-10 SRD or Push Ups
2 min Rest

6 min For Quality:
2 As SLOW as POSSIBLE ST2B
12 Plank Push Ups

4 min Max Rep Rig Touch