Tabata Assault Bike

10 Kipping swings
10 empty barbell thrusters
10 empty barbell deadlifts

Hang Power Clean (Weight)
Build in weight but focus on good technique and speed through the middle. Actively think that we are moving the body around the barbell not barbell around the body.
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
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

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