"Jackie"
For time:

1000 m row
50 thruster 20/15kg
30 pull ups
TC 12min

Extra:
Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
- Start non-dominant side first

2 Rounds:

AMRAP 8

20 Air Squat
7 Ring Push Ups
5 Deadlift 120/80kg ( Masters 40+ 100/70kg )

AMRAP 8

Any Machine Calories

AMRAP 8

5 Power Clean
3 STOH
5 Front Squat

Barbell 60% of Power Clean

4 x Tabata

Scissor Leg Raises
Full Leg Raises

Lying Leg Crosses
Reverse Crunches

Kickback Leg Ins
Plank Side Knee Ins

Mountain Climbers
V Sit Crunches

2 Sets For Max Reps

*Score = Total Reps

Push Jerk
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
- Option: Practice 5 x 5 or similar.

For time :

100 Dumbbell Snatch 22,5/15kg. Alternating

TC 15.

1-2-3-4-5-6-7-8-9-10
T2B
10-9-8-7-6-5-4-3-2-1
DL (225/155lb)

8x 3min

A) 30 tuplaa 10 seinäpalloa 5 T2B

B) 12/9 kaloria 10 istumaannousua 5 burpeeta

Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep

For quality
2K Row/Ski or 4km Bike
50 Air Squats
50 Butterfly Sit-ups
1K Row/Ski or 2km Bike
50 Air Squats
50 Hollow Rocks
500m Row/Ski or 1km Bike
50 Air Squats
50 total Russian Twists w a Plate

• Goal is smooth and easy effort! No stress about the time cap.
• TIME CAP = 35:00