1000m row
Thruster x50
Pull up x30

5-15 rounds at easy pace
2:00 Bike
1:00 Farmer Carry @ light KBs
10-30 Handstand Shoulder Taps (scale to plank shoulder taps)

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

Open mobility

WOD:
"Jackie"

25 min AMRAP

15 Air Squats
12 Push Ups
12 Burpees
15 Cal Assault Bike
500m Row

Score is reps
1m ROW = 1 Rep

3 rounds AFAP of:
D.U. x50
One hand K.B. swing x40 (16/20kg)
Sit up x30
Thruster x20 (30/40kg)
600m sprint
2 min. rest

For time

• 60-second L-sit
• 30 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 20 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 10 shoulder-to-overheads
• 60-second L-sit

♀ 95 lb
♂ 135 lb

Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

• Row 1:40
• Rest 0:20 (except after 5th round rest 2:00)

Total rowing time: 9x1:40 = 9x100" = 900" = 15'

Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)

Bench press 4x7

Close grip bench press
1 rep

Front Squat

3 sets x 5 reps @ 70% (70kg)