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

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

EMOM’30
Min 1. 8 STOH 60kg
Min 2. 10cal bike
Min 3. 10 Front squat 60kg
Min 4. 10 cal ski
Min 5. Complex 4 Clean + front squat + STOH

Choose squat movement
Reps 20 - 1
Back squat, front squat, overhead squat, bulgarian, fron rack lunge, pistol squat..

15 min

• 7 Burpees
• 7 abmat situps