5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

TABATA THIS
sumo deadlift hig pull @32/16
toes to bar
med ball clean
push up

WL
find 3 heavy snatch in 15'
Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

3 Rounds x AMRAP 3:
50 GHD Sit-Ups (40"/37")
Max Bar Muscle-ups

Rest 3 Minutes Between AMRAPs

WOD
4rds
10+10 KB/DB push press
rest 60s
10+10 bent over row
rest 60s

Clean & Jerk

1x2 (70% RM)
1x2 (75% RM)
1x1 (80% RM)
1x1 (85% RM)

"Jackie "

1000 Meter Row
50 Thrusters @20/15kg
30 Pull-Ups
Timecap : 12 mins

Good Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-9 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Compare to 2019.06.17

Kikc stand deadlift
6+6 /jalka

6 min AMRAP

10 x thruster, 10/20 kg
10 x thruster, 15/30 kg
10 x thruster, 20/40 kg...

2 min rest

4 min AMRAP

5 x rengassoutu
5 x polvet kyynärpäihin

Banded Row from a Plank: 4 x 8-10 each. Rest 60s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.