Post Murph…you get a choice, so choose wisely:
"Double Grace"
For Time:
60 Power Clean and Jerks (135 / 95 lb)
-OR-
"Let It Burn"
On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Echo Bike
-OR- “Burning Grace”
4 Rounds For Time:
20/16 Cal Row or 17/14 Echo or 400M Run
10 Power Clean and Jerks (135/95)
MANGO HABENERO For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *10/8 Calorie Echo Bike after each set Strength 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung