Warm up
3 minute row
Then
3 rounds
10 second front squat hold
10 second overhead press hold
10 second hang top position of pull up
10 second active hang
then
3 rounds
5 thrusters
5 pull ups
"Jackie"
Complete for time
1000 m row
50 thrusters 45/33
30 pull ups
Scale
Barbell thrusters with db thrusters or push presses
Pull ups with jumping pull ups
Cool down
3-5 minute row or bike at an easy pace
Accessory
3 rounds
12-15 db curls
30 second hollow hold
30 second handstand hold
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
