SATURDAY - Strata 76.

The OG HERO WOD

"KONI" 

13 min AMRAP 

1 Squat Clean 100/75

9 HSPU 

6 Bar Muscle Ups 

9 Thrusters 60/40 

In Remembrance of Rawiri Wata Waka Te Koni (DKs Dad/Hero) 

Modified for teams of 3 (SHARE)

30 min AMRAP

FIT

3 Squat Cleans or Front Squat (Heavy) 

18 HR Pushups (to target if needed) 

18 Pull-ups or Ring Rows 

27 KB Thrusters 

STRONG

3 Squat Cleans 100/75 

18 HSPU 

18 Bar Muscle Ups 

27 Thrusters 60/40