0:00-10:00 min
“Jackie”
Row 1k
50 Thrusters (45/35)
30 Pull Up
10:00-20:00 min
Row 750 meters
35 Thrusters (95/65)
20 Strict Pull Up
20:00-30:00 min
Row 500 meters
20 Thrusters (135/95)
10 Bar Muscle Up

Scaled option:
800/35/30 Rows
600/25//20 Seated Pull-up
400/20/10 Jumping C2B

We have intervals on deck for today! The goal for this workout is to have you working with intensity so long that you are feeling good. Each portion is done within a 10-minute timeframe. The goal is that you finish each interval within about eight minutes or less and use any remaining time to recover for the next interval. We are starting off with regular “Jackie”. As our intervals continue the weight increases on the thruster and the pull variation gets more challenging. Be smart with this work out as it is a fair amount of volume. Adjust accordingly so that you can finish with roughly
2 to 3 minutes to rest before starting the next.

Post Work
For quality:
Dead Hang, 2 mins
Every time you break complete:
Wall Sit, 45 secs