For Time:
1000M Row
50 Thrusters (45/35)
30 Pullups

“Jackie x Two”
2000m Row
100 Thrusters (45/35)
60 Pull-ups


Back Squat: 80/3*6 sets

2 min. banded distraction e/ankle

12 min. Alt EMOM
E- Max hollow hang from rings
O- 8 alt pistols for quality

Allen Core Fitness

Warm up
4 rounds:
30 ft lunge and twist
30 ft walking toe touches
60 ft waiters/suitcase carry BUILDING Switch which arm is oh every 30 ft. 

Strength single arm complex
3 sets building:
10 SA Russian KBS + 10 SA KB push press.  Both arms is one set.

3 rounds:
20 sec assault bike sprint
10 back squats building each round 

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