Odd: 5 hspu
Even: 5 strict pull up

A,
Push Press 5x3 at 75% 1RM

Rest as needed between sets.

B,
Every 3 mins for 15 mins do:
9 Power Cleans, 70/47kg
7 Bar Facing Burpees
5 Bar Muscle-ups

C,
Every 3 mins for 15 mins do:
9 L/9 R Landmine Muscle Snatches, pick load
10 Elevated Push-ups
8 Inverted Rows
Inverted Row Hold, 10 secs

D,
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Internal Hip Rotations
Single Leg Balance + T-Hold, L 30 secs/R 30 secs

For time 35min
3 roundes

50 double unders
25 cal row
17 kbs 254kg
13 goblet squat
9 c & j 40kg
5 wall walk

Then
For the rest of time: max meter on skierg
Score is max rep

EMOM 10

5* 1PS + 1 OHS

5* 1PS + 2 OHS

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For Time
* 1,000 meter Row
* 50 Thrusters (45/35 lb bar)
* 60 Pull-Ups
* 50 Thrusters (45/35 lb bar)
* 1,000 meter Row

Complete the work in the order written: row, thrusters, pull-ups, thrusters, row.
Score is the time it takes to complete all the work.

A version of this was seen in the 2022 Crossfit Games Semifinals Syndicate Crown – Sunday event 5 – with Chest-to-Bar Pull-Ups instead of regular pull-ups.

Good Times for a SINGLE Jackie:
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

Front Squat

5 sets of 5

Working time 18 minutes.

EMOM 10
O: 40 DU's + ME unbroken t2b
E: rest

A: Back squat 5rm
B: Power clean 5x2
C: Dips
D: KB/DB sea saw press
E: Assisted strict pull ups
F: Seated rows
G: OH straight bar triceps extensions