3-4rounds

10-15 GHD sit up
10 snowangel

@70%
Rest 3min btw sets

“Jackie’s Big Sister”
For time – Time cap 9 minutes
1,000 meter Row
50 Thrusters
30 Pull-ups
wod description and rules here:
(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_caf62fa66a4a478aa91f9e5792b4f80b.pdf)

AMRAP 15:
15 Overhead Squats 43 / 29 kg
30 Dumbbell Hang Power Snatches* 22.5 / 15 kg
60 Double Unders

*1 Dumbbell (Switch Arms Every 5 Reps)  
*Score: Rounds + Reps 

Accessory 20 minutes :

8 -12 Dumbbell Bench Press
20 Banded Pull Apart
8 - 12 Diamond Push Ups
8 + 8 DB Row

5rds for time:
-2 ring muscle-ups
-4 power cleans 60kg
-6cal AB

EMOM 35 (45s ON, 15s OFF) 6 rounds
1) row
2) burpee box step ups
3) medball carry
4) plate ground to overhead
5) v- ups / tuck ups

For time
3 rounds

10 clean&jerk 45kg
20 cal echo bike
15 t2b

Rest 2min

AMRAP’7
Max Ski erg cals

50 cal echo bike
50 snatch 50 kg
50 cal row
50 c&j 50 kg
50 cal bike erg
50 pullup
50 cal ski
50 DL 50 kg