M7

GTG x 3
5 Pull-ups
20 KB swings @16kg
5 Toes-to-bar
10 Cossack squats @16kg
5 Bar m-ups (green band)

3 x 4min The Arc cross-trainer (max incline, 70% resistance), 2 min active recovery
83cal-82cal-87cal

M6

Grease the Groove (GTG)  - sets spread through the day
3x5 pull-ups
3x10 bottoms up KB press @16kg
3x5 toes-to-bar
3x5 bar m-ups (black band)

M5 - 17.1

CrossFit Games Open Workout 17.1

WOD:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

18.52

I haven't felt like that in a while. This was a good one!

M4

4 x 20sec stair/hill sprint w/ 5 min walk round block rest

M3

TABATA Watt bike

M2

TABATA Russian KB swings w/ breath hold

13-13-13-13-13-13-13-13

M1

Super Joints & Unbreakable flow

3x30sec handstand hold
3x30sec hang from branch
4x20 squats, push-ups