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

Or, 2 person team option below…
Metcon (Time)
Partner “A” performs:
500m Row
25 Thrusters, 45/35
15 Pull-ups

Then Partner “B” does the same work, then Partner “A” goes a 2nd time, then Partner “B” goes a 2nd time.

Cash Out
Ring Rows (15×1 Tempo)

Tempo- 5155
Eccentric (descent): 5 secs
Pause (bottom): 1 sec
Concentric (ascend): 5 secs
Pause (top): 5 secs

At Home Workout Requiring No Equipment
Metcon (Time)
6 Rounds:

30 seconds Handstand Walking or Open floor HS hold
20 second side plank hold, R-side
20 second side plank hold, L-side

*scale HSW or open floor HS Hold to hold against wall or top of push-ups or pike hold if you have box/couch to put feet/knees on.