STRENGTH:

Every 2 minutes for 12 minutes: 

#back squats

8 Reps @ 62%

6 Reps @ 72%

4 Reps @ 77%

#front squats

 5 Reps @ 67%

 5 Reps @ 67%

 5 Reps @ 67%

WOD:

#jackie jack

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 CTB Pull-Ups

50 Thrusters (45/35)

1,000 Meter Row

CASHOUT:

6 Min AMRAP

4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups

*Tempo Stritct Pull-Ups/Ring Rows – Start at full extension, with a “regular speed” pull-up, followed by a 4 second negative to the bottom.
*Tempo Deficit Pushups – Athlete’s choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.