20min amrap
3/3 Kb Snatch
6 push ups
9 Kb goblet squats

AMRAP 10, for quality
10 back rack box step-ups
20 supinated banded pull-aparts
10L/10R single arm DB high pulls

EMOM8:
1. 45s machine (cal)
2. 8-10 box jump/step up
Rest 2min
EMOM8:
1. 45s shuttle run/juoksumatolla kävely
2. 12-15 kb swing
Rest 2min
EMOM8:
1. 45s burpee/down up
2. 15-20 air squat
Rest 2min
EMOM8:
1: 45s machine (m)
2: 6+6 one arm db thruster

Push press 5x5

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

E4MOM x6
16 alt. kb clean
13 elevated push up
10/7 cal row

Target: 1:30-2:00 work per round.

EMOM12 (6rds)
-17cal ab
-7.62m hs-walk (min 2.5m)

EMOM24:
a) 100-200m run
b) 10-20 db hang clean
c) rest
d) 100-200m run
e) 4-8 s.a. db devil's press
f) rest

Target: work 30-45s / round.

AMRAP 7

2-4-6-8-10.. etc.
Burpee Box Step-Ups 24"/20"
Air Squats