Barbell Complex
Performance and Fitness
5 Rounds For Load
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats
Increase load each round. Rest as needed.




Complete as many rounds and reps as possible in 10 minutes of:
52/36kg Shoulder to overhead, 5 reps
52/36kg Deadlift, 10 reps
15 Box jumps, 24/20″ box

More scaling options HERE.


The Seven

Seven rounds for time of:
7 Handstand push-ups
61/43kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
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 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

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.