Warm Up: 2 Rounds
:60 Bike
:30 Farmer Carry/ Plank
15 Kb Deadlift/ 15 Swing

Performance: 

“Jackie” 

1 Rounds for time: 

1,000m Row 

50 Thruster (45/35 lb Bar) 

30 Pull Ups 

Fitness: 

EMOM for 8 min…….

1st minute) 150/100m ski or sprint

2nd minute) 20 Jump Squats

REST 1 min

EMOM for 8 min…… do both moves in the minute 

5 Burpees

7 Push Press

REST 1 min

EMOM for 8 min…….do all three moves in the minute 

6 Step Up 

7 V Ups

8 Tuck Ups