Warm-up 3 rounds of

10 Shoulder Taps
5 Yoga Push Up
10 Wall Balls
10 Russian KB Swings
20s Hollow Hold

Workout: (The Seven) 7 rounds for time of:

7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

RPE 6/7: Slightly uncomfortable, starting to breathe heavier/Short of breath, can only speak in short sentences

Intent: The prescribed weights in this benchmark workout are 135/95# for the thrusters, 245/175bs for the deadlifts, and 2/1.5pood for the kettlebell swings, but please choose weights at which you will be able to complete all 7 reps unbroken for most of the workout. Handstand push ups can be modified with regular push ups, knees to elbows can be modified with hanging knee raises, and pull-ups can be modified with ring rows.