Complete in Order

Strength:

A) FS: Work to 3rm for the day – Then 3×3 at 80% of today’s 3rm

B) 5 supersets
-5 e.arm Dumbell rows
-10 Bent DB fly, hold last rep 5 sec.

Skill:

A) 4 sets
– 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU)

Conditioning:

For time:

10 Ring MU
50 Alt. KB Snatches, 53/35#
150 DU’s
50 Hang Power Cleans, 155/105
150 DU’s
50 Alt. KB Snatches, 53/35#
10 Ring MU

For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition