1000m Row
1600m Run
100 x Burpees
50 x Double Unders
For Time

Back squat 5 x 4 (tempo)

21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

M 35kg
N 25kg

TC 12

Snatch drop + snatch balance + OHS.

Use moderate weight. Focus drop&balance is speed under bar.

10 x (1+1+1)

SO 2:00

35 Min AMRAP (YGIG)
15 push ups
8 strict chin ups
10 bicep curls 30/20kg
10 tricep extensions 22.5/15kg

Benchmark "JACKIE"

For time:
1000 m Row
50 Thrusters 20/15 kg
30 Pullups

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Check your paper sheet for a score and replace the old one. Super important with Benchmark Workouts.

Deadlift 4x6 AHAP

Buy in: 800m Run,
30-20-10
Push Press,
SDHP (40/30kg)
Cash Out 400m Run

EMOM 8

1 min : 3 x deadlift 70%
2 min : 10 wallball

12 min EMOM

Odd mins 9 thruster (40/30kg)
Even mins 1-3 rope climbs legless or not