A,
For time:
Row, 1000 m
50 Thrusters @20/15kg
30 Pull-ups
-- Rest 3 mins --
Row, 750 m
30 Thrusters @43/30kg
15 Weighted Pull-ups @20/15kg
-- Rest 3 mins --
Row, 500 m
10 Thrusters @61/43kg
10 Bar Muscle-ups

"Jackie Intervals"

Goal: Sub 8 min for all Intervals

B,
3 rounds for quality of:
Forearm Plank Seesaw, 30 secs
10 Wall Slides
Seal Walk, 15m
10 Eccentric Plate Abductions, pick load

3 rounds for time:

16 cal bike
16 kb swing
16 db snatch

Rx: kb 32/24 kg db 25/16 kg

6 Kierrosta:
You go, I go

12 Kahvakuulaheilautus
10 Kyykky
8 Burpee

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

65kg levytanko.
50cal soutu
3rounds
8x power clean
8x front squat
8x shoulder to over head
50cal soutu
2 rounds noi samat
50cal soutu
1 round noi samat

21-15-9 reps for time of

• Thrusters
• Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

For quality
3 - 4 rounds
A. Wall climb hold 20 - 30 sec
B. Arch hold 20 - 30 sec
C. Pull up (first pull) hold 20 - 30 sec
D. Table rock hold 20 - 30 sec

10 rft
10 double dumbell lunges 22.5kg
30 double under

4 x AMRAP4
3min lepo amrappien välissä.

A)
12 Askelkyykky eteen vuorojaloin
12 Ground to overhead
12 Russian twist

B)
5 Burpee
10 Kyykky
12 Käsipainotempaus

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 60 front squats 30/25 kg
10:00 - 30 pull ups
15:00 - 40/30 cal ski
20:00 – 30 burpee box overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike