3x10 Scapula Pull-ups
3x10 DB Cuban Rotations
3x10 Plate GTOH in bottom of squat

CrossFit Games Event 15
For time

600-m row
90 chest-to-bar pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 135 lb. ♂ 185 lb.

Every 90 s x 24 sets for consistency (8 each)
A. 6-10 burpee box jumps
B. 1 round of DB “DT”
C. row, bike or run for calories

A: Bulgarian Dead lifts 4set
B: Weighted chin ups 3x5
C: Seated SA rows 3set
D: Lat pull downs pronated 3set
E: Forward leaning sa Shoulder Cable flys 2set
F: Straight bar biceps curls 1xMax

Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

For time
8 Rounds
100m uphill
100m downhill
5 burbee

TC. 30min

1) 1000m bike
2) 5pc & 10 situp

DL sets

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio