AMRAP 20 with a partner:
10 Calorie Bike or Ski Erg or Row
10 DB Front Squats @50/35lbs (per hand)
10 Alt. DB Snatches @50/35 (single DB)
- One athlete completes a full round at a time.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 30sec Wall Facing Shoulder Taps or Plate Step-Ups
3) 20-30 Scapula Push-Up

RPE 3 to 4

"Dumbell Suckfest "
2 rounds for time
10/10 DB snatch
10 over under
10/10 DB Hang Cl& Jerk
10 over under
10/10 DB Front Squats
10 over under
10/10 DB Deadlift
@ 22,5/15kg
Timecap:
15 mins

• 8 Min EMOM of:
BB Power Snatch touch n’go 5 reps 75-85% (Heavy 3 reps)
Le percentuali sono riferite alla tripla Heavy trovata prima.

• 3-…-3 of:
BB Power Snatch touch n’go
Heavy 3 reps
Trova una tripla pesante (Heavy) ma con cui senti di avere un’altra di margine.

Basic Endurance CrossFit, mobility tai Basic Endurance Run

For time, wearing a weight vest:

• 1200m run

Then 12 rounds of:

• 4 strict handstand push-ups
• 8 chest-to-bar pull-ups
• 12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Single Arm Farmer Carry: Max 40m. Trips in 5 Minutes. Alternate sides. Go as AHAP.

Push Press 3 RM,
then 4x3 reps @ 90% of 3RM.

Warm up(0:00-10:00)
:30 sec row-slow
:30 sec dive bomber

:30 sec row-moderate
:30 sec down dog with foot pedal

:30 sec row-fast
:30 sec pvc pass through

Mobility(10:00-15:00)
1:00 min pigeon per
:30 sec chest stretch

Fittrain(20)
1000m row
then
25-20-15
burpees
db hang clean 35/20-challenge up-50/35
then
800m run

Opt(12)
1600m run
5x5 ghdsu
4x1 hang clean
Iso-core
3x8
bicep curls
tri oh ext
rev fly
v-ups

Finisher
30 scap push ups
30 band pull aparts
60 knee tap crunch
1:00 samson stretch