WARM-UP

1:00 Row

Into

2 ROUNDS

10 Air Squats

10 Cossack Squat

5 Push up to Pike

5 Scap Pull-ups

10 Ring Rows

Into

2 ROUNDS

5 Front Squats

5 Strict Press *

5 Kip swings

5 Jumping Pull-up*

1:00 Row

*Thruster and Pull-up in 2nd round.

STRENGTH (ALL) — 3×5 Back Squats

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)

KG BB: (20/15)

“JACKIE (FITNESS)”

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

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-