All Levels:

 

In teams of two:

Min. 0-20:

"Team Jackie"

2000 m Row

100 Thrusters 45/35 lbs

60 Pull-ups

 

Min. 20-30:

AMRAP:

10 Burpees

30 DU's

*** Partner one does one round while partner 2 holds a handstand hold. ***

 

Advanced Class:

 

A. 3 Rounds:

8 Lying landmines

8 Jefferson curls

30 Banded good mornings 

 

B. In teams of two:

1000 m Row

60 BW bench presses

2000 m Row

40 BW bench presses

4000 m Row

20 BW bench presses

 

*** Scale appropriately. Goal ist not to get destroyed especially if you are planning on redoing 17.4 ***

 

C. For quality:

EMOM 10 min. (alt.):

1 Seated rope climb

5-10 Strict 2TB's