"JACKIE" Plus a little bike ride

For time:

1000 Meter Row

50M/40L  Calorie Assault Bike

50 Thrusters (45/35)

30 Pull Ups

Deadlift 10-10-10-10-10

Then complete this

10:00 AMRAP

5 Deadlifts (185/125)

10 Calorie ASSAULT Bike

15 HR Push Ups

30:00 AMRAP of:

1 Clean & Jerk (185/120)

2 Rope Climbs (sub: 15 PU)

10 Burpees

20 Calorie Assault Bike

50-40-30-20-10 reps of:

Medicine Ball Squat Cleans

Box Jumps (24/14)

Calorie Assault Bike

Complete 3 rounds for time:

50M/40L Calorie Assault Bike

25 Box Jumps (24/20)

10 Deadlift (225/150)