Complete in Order
Conditioning
0-20 min.
-Death by Cal Row (start with 4 cals)
*when you get lapped, rest until 20 min. mark
20-30 min.
E – 5 DL (225/155)
O – 8 open standard HSPU
Skill:
A) accumulate 30 tripod leglifts
B) 6 min. Every 20 sec. – 5 kipping HSPU
Strength
A) 4 sets of 10 e/arm: single arm DB bench press
*free arm has no weight in it
B) 10 min. EMOM
E- 6 strict hollow chinups
O- 6 seated box jumps (30/24)
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition