7.A

Tech/Warmup: Overhead Squat 

A) Damper setting 1 - row 800m - not for time

B) 4 rounds of tabata Deadlifts @ 80% of bodyweight - for total reps - OR use a weight that you can hit 6 - 10 reps

+

C) 4 Rounds of tabata Situps - fly, no arms

For total reps - only the 10s break between deads and situps

D) 21 - 15 - 9 - 6 - 3 

95# Push Press - Lighten load if necesary 

Pullups (yes you can kip)

for time

Pullup Mods: jumping pullups - put a box under bar, take as much weight as you can, make sureto press head through at the bottom.

Post reps/time to comments

check demos page for movements and google tabata if you have to. 

5.A

Tech: Split Jerk

Not a great video but the best I could find...

A) Build a 1 Rep Max Strict Press (no legs!)

 15 min

B.1) Push Press (legs!) 90% of strict press 1rm weight x3 reps

B.2) As many 20lb weighted Pullups as you can

rest 4min

4 rounds for weight/reps

C) 10 Thrusters (45lb bar only)

     20 Situps

3 Rounds for time

Post times/reps etc. and thoughts to comments!