friday

​"Jackie Pro"

Freedom (RX'd)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)

* Row must be done under 3:30 for males and 4:00 for the women

Independence
1000m Row
50 Thrusters (75/55)
20 Bar Muscle Ups (Or 40 Chest to Bar)

Liberty
800m Row
50 Dumbbell Thrusters (light)
30 Jumping Pull-ups

Target time: 10-12 minutes
Time cap: 15 minutes