Strength

Deadlift 8-8-8-8 (Ascending)

*3 Negative Pull Ups/Ring Rows (10s) AFTER Each Working Set*

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

Accessory

5 Sets (Ascending Weight) of:

15s Weighted Plank (HEAVY)

20/Side Ab Bicycle

Strength

6 Sets (Ascending Weight) of:

4 OH Squats + 8 Back Squats

MetCon

For Time:

70 Calorie Row

50 Thrusters (65/95#)

30 T2B

MetCon

In Teams Of 2 Complete For Time:

30 BMU/CTB Pullups (Shared)

60 Power Snatches (75/115# – Shared)

90 KB Swings (1.5/2 Pood – Shared)

120 Double Unders (Each)

90 Pistol Squats (Shared)

60 Weighted Box Step Overs (W: 20/35 M: 24″/50# – Shared)

30 Burpee T2R

[50 Minute Time Cap]

Strength

i) 3 Sets of:

MAX Reps Standing Strict Press (55/75#)

ii) 3 Sets of:

MAX Reps Seated DB Strict Press (20/35#)

MetCon

For Time:

10 Wall Walks

30 Deadlifts (185/275#)

50 HSPU

[17 Minute Time Cap]

MetCon

5 Rounds For MAX Reps of:

60s Ski Erg

60s Box Hops (20/24″)

60s Assault Bike

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Shuttle Sprints (30′)

60s Pullups

60s Rest

Accessory

EMOTM 10 Minutes of:

Odd: 20-30s RMU Practice

Even: 20/Side Pike Over Pylon