In 10 mins do:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
then in the next 10 minutes do:
21-15-9
Deadlifts, 225/155 lbs
Handstand Push ups
**0-10 min: “Jackie” –Row 1000 meters –50 Thruster (45/35) –30 Pull Up Then…
**10-20 min: “Diane” 21-15-9 –Deadlift (225/155) –HSPU
**Complete each couplet for time. Rest the remainder of the 10 min before starting the next one.
Cool Down: Accessory Work
Double KB Overhead Carry 4 x 50′
Notes: Adjust loading as needed. Take 1 set every :90sec to 2min.
Mobility: 1x:
2-3min Forward Fold
2min ea. Pigeon Stretch