“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

10 sets: Clean Pull + Hang Clean + Jerk
*Build towards your heaviest effort by around the 7/8th set and then drop back by approx. 10% for the remainder.
*Rest as necessary between sets.

Three rounds for time of:
Run 800m
30 Wall Ball 10/6kg
30 Box Jumps 24/20″

EMOM x 20 min:
1. Back Squat 3 reps.
2. Dips (choose own reps)

AMRAP in 20 min:
Run 100m
Max effort L-sit
Run 100m
Plank 30 sec.
*Time in the L-sit is your score.

EMOM x 20 min:
1. 15/12 Cal. Row
2. 15 Ball Slams 12/9kg
3. 15 Kettlebell Swings 24/16g
4. Strict Pull-ups
5. Rest
*Your pull-up total is your score.

Thruster 30-20-10-5 reps.
*Sets are unbroken to count.
*Increment weight as you go.
*Rest as necessary between sets.

*Please don’t forget to submit your scores ASAP for 16.2.

A. Floor Press 5-5-5-5-5

B. Three rounds for reps/time of:
Run 400m
Max reps Dips