Grace in 1 minute 1 second!
4 Rounds (2 each):
10 Halos @ 16/8
10 KB Windmills @ 16/8
10 Single Arm KB Press @ 16/8
Partner 2, while partner 1 completes the above
Wall ball thoracic extension with plate
*Lay on the ground with a MB at your back, anchor your arms down by holding a plate
*8 Min Cap
In 30 Mins Complete:
5×3 Strict Press
5×3 Push Press
*Build weight and complete all 5 sets at that weight
*Look at hitting a set every 2-3 mins
*This should be a heavy 3 reps
2-4-6-8-10 Reps of:
Burpee C2B/Pull Ups
Box Jump Hurdles @24/20
10-8-6-4-2 Hang Power Snatch @ 60/42.5
20-16-12-8-4 Lateral bar over Burpees
*Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.
Burpee Bar Muscle ups
Box Jump Hurdle @ 40/20
*Goal is to finish under 8 minutes. On the box jumps, you may not touch the box at any time.