Lucky 7's

Strength Training
3 x 5's

MetCon
Lucky 7's
(Repeating a triplet from back on Oct. 5th and Oct. 27th)

7 rounds for time . . .
7x thrusters (barbell or dumbbells)
7x ring rows
7 jingle-jangles in P7 (5m shuttle-sprints, 7 lengths)

DH: 9:50 (20kg dumbbells, step-ups -- 14 each round -- subbed for runs)
KZ: 9:56 (15kg/33# bar)
CL: 15:05 (15kg/33# bar)