Warm Up: 
1 Mile Bike Ride
20 Db Hammer Curl
10 Air Squat W/ 2 sec pause at bottom 
Lateral Band Walk down and back 

Performance: Jackie
For Time: 

• 1000m Row 

• 50 Thurster (45/35)  (35/15) 

• 30 Pull Up 

Finisher: 3 sets 
10 Strict Toes 2 Bar or Strict Knee Raises

Fitness: 3 Rounds
1:00 Stations 
:20 Transition b/t Stations 
1:00 Rest b/t Rounds 

Station 1 
Max Sumo Deadlift 

Station 2 
Max DB Hang Power Clean 

Station 3 
Max Db Press 

Station 4
Max Distance Row

Cashout:
1-10 Tuck Up/Russian Twst
10 Flutter between each set