Jackie
1000 meter row
50 thrusters 45 lb bar
30 pull ups

for time

For time:
50 Box jump, 24/20
50 Pull-ups
50 Kettlebell swings 53/35
50 Walking Lunge, (50 steps)
50 Knees to 90
50 Push press 115/85
50 Superman Ext
50 Wall ball 20/14
50 Burpees
50 Double unders/

"Static Holds"

Ring Support AMSAP

Rest 5 min

Wall Facing HS AMSAP

Rest 5 min

FLR on Rings AMSAP (=Ring Plank Hold)

---

AMSAP = As Many Seconds As Possible

Times in the comments; write it clearly so you see which time is which movement.

Ring support is in the top of the ring dip - thumbs turned out, so the shoulders are externally rotated + abs tight in a hollow body position.

Wall Facing Handstand Hold is with the arms in the Overhead position (ears are inside the arms, ie one is not in a pushup-position). Abs are tight in the hollow body position: belly is way off the wall. One has two points of contact, the hands on the ground and the tips of the toes on the wall.

Forward Leaning Rest on Rings is with the rings low on the ground, abs in a tight hollow body position and the tips of the toes on the ground.

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hamstring stretch (2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 snatch(bar)

below the knee hang snatch(7)
work up to hvy

ot:30(5)
1 snatch @95%/hvy

Fitcamp
5rds-1 min per
jump rope
jingle jangs
high knees
rest 1 min after each round

Metcon(18)
otm
1-4 snatch 105/75
2-8 hspu-modify as needed
3-25 double unders/60 singles

Metcon-comp(18)
otm
1-4 snatch 145/95
2-10 hspu(kipping-work cycle time)
3-40 double unders

Finisher
30 w raise
2 min samson per
60 knee tap crunch

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sec wall sit
5 squats

Metcon/*Rx(26)
amrap 3
burpees
rest 3 mins

amrap 2
wallballs
rest 2 mins

amrap 1
rr/pull ups/c2b/*rmu
rest 1 min

amrap 1
rr/pull ups/c2b/rmu
rest 2 mins

amrap 2
wallballs
rest 3 mins

amrap 3
burpees

rest 3 mins

score=total reps

@26:00
3x2 ft squat across hvy(75%-85%)

@36:00(10)
barbell goat work

Finisher
30 hip rotations
30 arm circles
1 min sh distraction per
1 min hip opener per
60 rtw

It surely does!

Start up(14)
stretch 2 mins
Roll any hot spots(4)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(6)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)choose one or two
Floor press 3x5@75% of 1rm
deadlift 3x2
oh squat 3x3(work up)

Fitcamp
3rds
400m run
120 jump rope/40 du's
60 knee tap crunch

Metcon(10)
amrap 11
800m run
then
7 box jumps/step ups 24/20
7 mb sit up 20/14

Metcon-comp
amrap 11
1500m row
then
5 ghdsu
5 box jumps 30/24

Record row/run time in comments

Finisher
2 min hip opener
30 w raise
100 flutter kicks

#Strength

6 x 3 @ zone 2 (M) of:

• BB hang snatch-grip high pull

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Partner up. 2 groups per station:

Slamball Shuttle (2 slamballs ~20ft apart. Pick up one, sprint with it to the second, drop the first and pick up the second then run it back. Then switch with your partner)
Ski Erg Side Pulls (switch every 20 reps) *Hold plank while you rest
TRX Jump Squat-Row (switch every 10 reps)

4mins per station, 30 sec rest between

18mins

(watch at :20)

For 30 minutes, descend the following ladder:

27-24-21-18-15-12-9
Row or ski for calories
Sit ups
Wall balls (to target)
Double unders

Rest as needed.