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

Timecap: 6 min

Open 20.2
20 min amrap
4 Db Thrusters 22,5/15kg
6 T2b
24 Double unders

Accessory
3-4 Rounds
Front rack kb/db downhill squats 8
Staggered stance deadlift 6L/6R
Russian twist 8-12 + Hollow hold 15s

B2 Pendlay Row 3x12-15
Rest 1min

Wod
8 min amrap
10 Power clean 62,5/45kg
10 T2b
10 Wall ball

Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
- Box @ parallel
- If no recent max use moderate load - Feel something, but good bar speed

Build to Heavy Set of 5

3 rounds for quality

1-5 ring MU
25 hollow rocks
50-100 DU
1 min rest

Scale MU to
5-10 kipping chest to bar pull up (OH grip)
5-10 kipping ring dip

3 rounds

50 DU

15 pull ups

15 push ups

Optional Accessory

CONDITIONING
EMOM x8
1) Airbike 7-15cal
2) 5 Medball Clean + 5 Wallball + 5 Burpee

RPE 4, very heavy breathing.