Metcon

Jackie For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Weightlifting – 3 Sets:

Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 45 Seconds after each leg
Handstand Push-ups (8-10 reps @ 20X1 (Strict before Kipping))
Rest 90 seconds
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)