CROSSFIT

Strength

i) Bench Press 3×6 (Ascending)

ii) Seated DB Arnold Press 3×12 (Ascending)

MetCon

EMOTM 16 Minutes of:

Min 1: 55 Double Unders

Min 2: 15 Cal Row

Min 3: 12 GHDSU

Min 4: 8/Side SA KB Thrusters (1/1.5 Pood)

*Repeat 4 Times*

CROSSFIT

Lift

Power Clean + Jerk + Squat Clean + Jerk 6×1 (Ascending)

MetCon

2 Rounds For Time of:

35 Wall Balls (W: 14/9 M: 20#/10′)

25 Calorie Ski Erg

Accessory (Gymnastics)

2 Rounds of:

2 Minutes Accumulated Handstand Hold

1 Minute Accumulated L-Sit (Paralletes)

CROSSFIT

MetCon

30 Rounds For Time of:

1 Wall Walk

2 DB Hang Clean & Jerk – L (50/70#)

2 DB Hang Clean & Jerk – R (50/70#)

3 CTB Pullups

CROSSFIT

Lift

Power Snatch + OHS + Snatch + OHS 7×1 (Ascending)

MetCon

6 Rounds For Time of:

12 Cal Assault Bike

6 Burpees

6 Box Hops (20/24″)

CROSSFIT

Strength

Front Squat [15-12-10] x3

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)