Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins

This is the start of the end! Last week in the cycle.
Warm up - box squats 9 @135; reg squats 9 @ 165

Squats:
4x9 @185 -the hardest part is pacing/timing my breathing. its easy to get unstable toward the end

THEN:
10 rnds or 12 Min AMRAP (whichever comes first)
7 OHS @ 80lbs
14 DUs
Finished 10 rnds at 9:54 rx

Row 300m
20 push press 135/95 lbs
Row 300m
15 p.p.
Row 300m
10 p.p.
Row 300m
5 p.p.

4Rounds for Max reps
1min squat clean@40kg
1min burpee box jump
1min sdhp @40kg
1min handstand push up (scaled to pike)
1min Ground to overhead @40kg
Rest 1 min then repeat

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

RCVR(20)
200m run on the 2:00 x10

Finisher
50 double crunch
1:00 IT stretch

1 RM clean (140)- new PR !

20 min amramp of:
-10 deadlift (140)
-20 box jumps (RX height)
-200m farmers carry (25lb dumbbells)

• plus 30 burpies for being late !

750 Meter Row
21 Dumbell Thrusters @20 lbs.
21 Box jumps @20"

500 Meter Row
15 DB Thrusters
15 Box jumps

250 Meter Row
9 DB Thrusters
9 Box jumps

6x6min, 2min recovery between (first 4min @ 90-95%, last 2min @ 95-105%)

-build up

WOD: 100 yd sprints for time

Goal is to maintain high intensity level with little rest between reps

Run 100 yds...Walk 100 yds
Rounds:8

Times (in seconds) / rep: 13.44, 13.45, 13.43, 13.50, 13,30, 13,28, 13.19, 12.94