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Strength Push-press 3-3-3-3-3 II.  In 12 minutes climb the following ladder as high as possible: 1 Sumo Deadlift High Pull (65lbs./95lbs.) 1 Thruster (65lbs./95lbs.)  2

  5X5 FLOOR PRESS http://www.youtube.com/watch?v=UnyXY7gO0L THEN 21-15-9 RING ROWS THRUSTERS 100/70

Strength Back Squat 5×5 Metcon 3 rounds of 25 Push Presses Run 400m Rest exactly one minute between rounds. Choose an aggressive weight for the

Tabata This! Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower,

Grace vs. Karen 3 Rounds of: 10 Ground to Overhead (135/95) 50 Wallballs (20/14)