Metcon:
“STRICT GRACE”
30 Clean&Press 40/30

Timecap: 6 min

Pre-WOD:
10x3 back squats @ 60% of your max.

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I am an average Joe, so an Rx - I am happy to finish and look to improve.

A.M.R.A.P 8'
► 04 Thrusters
► 08 Dips

Cycle 1

Teams of 3 for time:

150 x WallBall
100 x Sit-up
90 x KB Swing
60 x Burbee
90 x KB Swing
100 x Sit-up
150 x WallBall

Alternate between A, B and C.
Members should aim to finish each interval in 2 minutes or under.

Every 3 mins for 36 mins, alternating between:
A: Row, 500/400m
B: Bike, 1000/900 m or Ski 500m/400m
C: 10 Devil Press, 2x15/10 kg + 20 Alternating Dumbbell Box Step Overs, 2x15/10 kg (single dumbbell)

Hieronta ois kova

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 Med, ball sit-ups
20 hip extensions

In pairs:
Row 750m
Rest while your partner rows/ Rest as long as your row lasted

21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups