Warm-up:
EMOM 12, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
b) 10 Goblet Squats
c) 15 Hollow Rocks
Strength:
Back Squat 5-5-5-5-5
WOD:
“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups
TIMECAP: 10:00
Extra Work:
AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation