3-5 rounds, rest as needed:

1) 5 Weighted Pull-Up
2) 5-15 Strict Ring Dip
3) 10-20 Parallette Push-Up
4) 10 Banded Pull-Apart

Wide Stance Box Squat: 8 x 3 @65% of Last Monday's 3RM, every 60s.

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.

"GRACE" FT, 10 min CAP
30 Clean & Jerks 61 / 43 kg (135/95 lbs)

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EMOM 10
2 Cluster (squat clean thruster)

• heavy double
• touch n go
• NO JERK into the thruster

20 min to build to a tough weight of:

Clean + Split Jerk

4x
New Interval every 8th minute

18/12 Cal. Assault Bike
10 Burpees
15/10 Cal. SkiErg
10 Box Jump Overs
20/15 Cal. Row

Glute Bridge: 3 x 30. Rest 60s.

– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.

Back Squat 3x2 @75-80%

Rest as needed.

24 min AMRAP
Every 3:00, perform AMRAP A/B, alternating each 3 minutes.

A- 400 m Run
Then max burpees with remaining time

B- 20 Deadlift
20 Hang power clean
Then max burpee over bar ( bar facing ) with remaining time

Rx 95/65
RX+ 135/95

Score is total burpee reps.