Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

The Hurricane

1,,000 single turn  Jump rope for time

Three rounds

30 double-unders
15 GHD sit-ups
10 power cleans
15 GHD sit-ups
30 double-unders

50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders

3 rounds for time of:
20 sumo deadlift high pulls
40 GHD sit-ups
120 double-unders

20 rounds for time of:
2 power cleans
3 box jumps
4 chest-to-bar pull-ups

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time