“Grace” X 3

30 Reps Clean and Jerk

Round 1- (135/95)

Round 2- (95/65)

Round 3- (64/45)

* Each Round Is For Time. Two Minutes Rest Between Rounds.

Strength

150 Abmat Sit Ups

“Kelly”

5 Rounds For Time

400 Meter Run

30 Box Jumps (24/18)

30 Wall Ball Shots (20/10)

Strength

3 Rounds

Push Jerk (135/85)

Rest Day

Or

Skill and Technique

Or

5 Rounds For Time

5 BW Bench Press

10 1 1/2 BW Deadlift

75 Ft Farmers Walk (55/35 Per Hand)

* We Will Be Closed From 11:45-1:15 Today. Sorry For The Inconvenience.

For Time

400 Meter Run

100 Thrusters (95/65)

400 Meter Run

100 Jump Pull-Ups

400 Meter Run

Rest

Strength

3 Rounds

15 Overhead Squats (95/65)

5 Rounds For Time

15 Dumbbell Thrusters (35/20)

9 Box Jump (24/18)

3 Rope Climb

Strength

3 Sets

10 Dumbbell Push-Up Pull

Rest Day

Or

10K Run

How Many Reps  Per Minute

Deadlift (135/95)

Burpees

Up-Right Row (95/45)

Burpees

Hang Squat Clean (95/65)

Burpees

Front Squat (135/65)

Burpees

Push Press (135/65)

Burpees

Back Squat (135/95)

Burpees

* Take Up To 30 Sec Rest After Each Burpee Round

*Advanced Group Go For Two Minute Rounds

Strength

30 Muscle Ups / 120 Dips and Pull-Ups

For Time

400 Meter Run

Flat Bench Press (AMRAP-135/45)

10 Single Arm KB Swing (35/15)

400 Meter Run

Incline Bench Press (AMRAP-135/45)

10 Single Arm KB Swing ( 35/15)

400 Meter Run

Flat Bench Press  (AMRAP-135/45)

10 Single Arm KB Swing (35/15)

400 Meter Run

Strength

3 Rounds

100 Ft Walk Twist (45/25)

3 Rounds For Time

10 Press (135/65)

10 Med Ball Cleans (20/10)

10 Push Press (135/65)

10 Med Ball Cleans (20/10)

10 Push Jerk (135/65)

10 Med Ball Cleans (20/10)

* Scale As Needed

Strength

3 Sets / 15 Reps - Old School Nose Breakers

*WE WILL BE OPENING AT 2:30 TODAY.  SORRY FOR THE INCONVINCE

Rest Day

OR

Skill Day - Work on Technique

Or

Run 7K