Heavy “Grace” 30 Clean + Jerks (70/50 kg.) Rest 5 min. “Grace” 30 Clean + Jerks (60/40 kg.)

40 Double-unders 40 DB Lateral Step-ups (17.5/10 kg.) 2 min. Squat Hold 50 Double-unders 50 DB Push-ups 2 min. Plank Hold 60 Double-unders 60 DB Wipers 2 min. Supine Plank Hold

1-10 Thrusters (60/40 kg.) 3 Ring Muscle-ups

Part 1: Split Squats 4-4-4-4 Part 2: 100 Heel Taps Every time you break, perform 10 Lateral Jumps over the Parallette

6-9-12-15-18-21 Plate Squats (10/5 kg.) Plate Sit-ups 100-m Plate Carry

Max 1k Row Rest 3 min. Max Set Front Squats (70/50 kg.) Rest 3 min. Max 500-m Row Rest 2 min. Max Set Front Squats Rest 2 min. Max 250-m Row Rest 1 min. Max Set Front Squats * Without putting BB down.