500m Row
then
2 Rounds
10 Goblet Squats w/ pause in bottom
10 Strict Pull Ups
40 Single-Unders
GET STRONG (approx. 16 minutes)
Front Squat
Every 2:00 for 16:00
Complete 5 Reps
Build to a moderate weight across sets
GET FIT (for time)
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull Ups
10 Min Cap
COMPETITORS EXTRA (AMRAP 5)
5 Box Jump Overs 24/20"
3 HSPU