WARM-UP

2 ROUNDS

250/200m Row

10 Bootstrap Squats

10 Alt. Elbow Punches

5 BB Strict Press

5 Scap Pull-Ups

Into…

2 ROUNDS

250/200m Row

10 Alt. Elbow Punches

5 Front Squats*

5 Push Press*

5 Kip Swings

*Combine for 10 Thrusters in Round 2

STRENGTH (ALL) — 3×5 Tempo Back

Squat (31X1)

Back Squat for load:

1. 5 reps

2. 5 reps

3. 5 reps

“JACKIE (PERFORMANCE)”

FOR TIME

1000/800m Row

50 Thrusters (45/35)

30 Pull-Ups

(Score is Time)

“JACKIE (FITNESS)”

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-