→ keep moving with a steady pace

• less load for med ball
• 5 strict ring dips on low rings
• 5 parallette push-ups or push-ups

14' amrap
10 wall ball shots
5 burpees
5 parallette push-ups or push-ups

→ try to do heavy tens
→ keep 1:30-2:00 rest between sets

deadlift 4x10
bench press 4x10

→ work your weakness smart. scale properly

• 10'' handstand hold & 10 push-ups
• 30 double-unders or 75 single-unders
• bent knees l-sit

10' amrap
7'' handstand hold & 7 push-ups
50 single unders
bent knees l-sit
10'' bent knees l-sit

→use a load that will allow you to do 10 reps or more in every round

• less load
• pull-ups
• jumping chest to bar pull-ups

For time
50 thrusters
8 ring rows every time you let the bar down

→ try to keep a similar pace in all three efforts

• 3x 1200 to 800m run depending your running status

3x 800m run

rest as needed between efforts

your score will be your worst time of three

→ know your score from previous times you did Grace and compare

• reduce load so you can complete the workout sub 5 minutes with good technique
• If strength is your weakness work for 20 challening reps for you with 5 minutes cap

30 clean and jerk for time

time cap: 5 minutes

→ try to go unbroken and fast. You will have enough rest to recover

•30 double-unders
•20 jumps over bar
• less load for med ball and barbell so you can go unbroken

In teams of two
6 rounds for time of,
50 single-unders
20 wall ball shots
10 deadlifts

one athlete starts the other rests

22'cap