Tom

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

3 rounds of:

10 KB thrusters

10 RKB

4 Turkish Get Ups (TGU)

5 shoulder kips

Workout warmup:

10 min alternatingEMOM:

Min 1. 3 Thrusters, working up to a heavy triple. 

Min 2. pullup warmup, Ring row, TTB, Pull up, CTB, MU or strict PU

Workout:

"Jackie" Last done 9/27/2016
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

5:15 Endurance:

"Jackie" (2 rounds)
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups

O lift:

Snatch
10 rounds, on the 2:00 min.

1 power snatch + 2 snatch grip push presses + 2 snatch balances + 1 hang squat snatch

Start at 65% and add weight as you can
 

Skill:

5 rounds

4 wall walks

15 GHD situps