8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

"Jack Sparrow"

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22.5 / 15 kg
30 Dumbbell-Facing Burpees

Directly Into..

150ft. Single Dumbbell Overhead Walking Lunge 22.5 / 15 kg

*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed

Emom 7
12/8 cal row partner A
Max wallball on remaining time partner B
Rest 2 min
Emom 7
12/8 cal row partner B
Max wallball on remaining time partner A
Score - total wallballs performed

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU
:45 second rest

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.

Skills
TGU practice (6x1-1)

Wod
’Evil Emom’
Emom 14’
Odd: 5-5 Thruster
Even: 20 Am Swing

Core
3 rounds
30 L Crunch
1 min Extented Reverse Plank Bridge

Double Leg Banded Hamstring Curl: 3 x 30. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

You GO, I Go
For time with partner :
120 syncro squat
100 cal row
80 push up
60 DB Snatch alt.
40 burpee over rower
60 DB snatch alt.
80 sit up
100 cal row
120 syncro squat
Timecap: 45 mins

Weighted chin up 5-4-3-5-4-3

Weighted pull up
- 3x10 + max reps BW
- Last set 10 reps