ADVANCED
A. Back Squat
4 sets x 3 reps @85% of 1RM
B. “Jackie in the Mirror”
For Time
1000m Row
50 Thruster @20/15
30 Pull Up
50 Thruster @20/15
1000m Row
—————
INTERMEDIATE
A. Back Squat
4 sets x 3 reps @85% of 1RM
B. “Jackie in the Mirror”
For Time
1000m Row
50 Thruster @20/15
30 Pull Up
50 Thruster @20/15
1000m Row
—————
BEGINNER
A. Back Squat
4 sets x 3 reps @by feel
B. For Time
4′ Row
30 Thruster @by feel
30 Jumping Pull Up
30 Thruster @by feel
4′ Row
—————
Time Cap: 18′

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