“Jack”

 In WODs

Hero:
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
500 m row

Super hero:
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

Conjugate:
-Bench press 10sx3reps + chains
50% + 25%chains
-Louie Pushups (banded rig pushups)
5sx10-15
-weighted ring rows (chain/band in waist)
5sx10r
-Sphinx Pushups 3sx10-20r
Finisher: banded tricep extensions x100

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