Strength

i) VMO Goblet Squat 4×5 (Ascending)

ii) SA DB Lawnmower 4×5 (Ascending/Per Side)

MetCon

“Ascending Grace”

For Time:

6 Clean & Jerks (95/135#)

6 Clean & Jerks (105/155#)

6 Clean & Jerks (125/185#)

6 Clean & Jerks (145/205#)

6 Clean & Jerks (155/225#)

Accessory

200m Farmer Carry (2×1/2×1.5 Pood)

Strength

Back Rack Reverse Lunge 5×10 (Ascending)

MetCon

On Every 3rd Minute For 6 Sets Perform:

250m Row

15 KB Swings (1/1.5 Pood)

*MAX Double Unders With Remaining Time*

MetCon

On Every 4th Minute For 10 Sets Complete:

6 Calories Assault Bike

4 Shuttle Sprints (30′)

6 Deadlifts (125/185#)

4 Shuttle Sprints (30′)

6 Box Jump Overs (20/24″)

4 Shuttle Sprints (30′)

Strength

i) Standing Strict Press 12-12-10-10 (Ascending)

ii) Seated Arnold Press 6-6-6 (Ascending)

MetCon

For Time:

5 Rounds of:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Calorie Row

5 Rounds of:

10 Snatches (55/75#)

10 Calorie Ski Erg

Strength

Front Squat 4×10 @ 40%

MetCon

21-15-9 For Time of:

Power Cleans (65/95#)

BF Burpees

DB Chest Press (20/35#)

[15 Minute Time Cap]

Accessory

3 Sets NOT FOR TIME of:

80′ OH KB Carry