4009 Wednesday 2/19/2025

A
Roxanne vs Red Light

10 reps each of Partner PVC Complex

3 rds
10 Hollow Rocks
10 Supermans
:30s Squat hold
(10 min)

B
Thrusters
5-5-5
3-3-3
(15 min)

C
The Seven, partner
Alternate movements

7 Rounds for time:
7 handstand push-ups
7 thruster (135/95lb)
7 knees-to-elbows
7 deadlift (265/185lb)
7 burpees
7 KB swings (70/53lb)
7 pull-ups
*25 min timecap