4 rounds (20 mins)

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 20s
– L-Sit
– Handstand Hold
– Ring Support Hold
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

2 Squat snatch@80%
emom 6'

For time:
30 Back Squats @80/50kg
50 Russian Swing @32/24kg
30/24 Calorie Bike or 40/34 Cal Row

Timecap: 8 mins
Squats from the rack
Rx+ : squats from floor

"Jackie"

For Time
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

OPEN 20.3
TBA

2*
50* sit up
40* KBRS 32/24kg
50* squat

Deadlift (15 mins)
5X3reps
- deadstop between reps
- NO touch and go
- more than 2 but less than 4 mins rest between sets

 15:00 AMRAP
20 Double Under
15 Sit-Up
10 DB Squat Clean @ 22.5/15kg
 5:00 Rest
 10:00 AMRAP
10 DB Thruster @ 22.5/15kg
15 Box Step Up each leg (30 total)
20 Sit Up
 5:00 Rest
 5:00 AMRAP
10 Sit Up
15 Air Squat

Seated shoulder press 5x5

-clean drills