3x10 @70% / rest 2min

25 minutes CrossFit Goes GYM for Good Pumping!

10 seated press w barbell
10+10 DB row
10-15 strict TTB
20 russian twist with medball

3x10 (60%)
Rest 2min

5x5 AHAP

A. 5min AMRAP
8 x Chest to bar
16 x Wallball shot

1min Rest before part B.

B. 5min AMRAP
8 x T2B
16 x DB Snatch

1min Rest before part B.

C. 5min AMRAP
8 x Front Squat 55/35kg
16 x Box over jump

30 DB shoulder press, 2 x 50/35 lbs
20 strict C2B pull ups
20 strict ring dips
10 strict HSPU

1min ON, 30sec OFF for 10 rounds (total time of workout is 30min).

Work these as AMRAPS:

A) Row 10/7 kcal + 14 Wallball
B) 5 TTB + 5 Box Jump + 5 Push-Up

Keep a steady pace, not all out effort.

10 min emom, Push & Pull

1) double KB/DB push press x 10
2) strict pull up OR ring row x 5-10

Scale as needed.

8 @72%
Rest 1min
6 @77%
Rest 1min
4 @82%
Rest 3min

6-10 Jerk singles every 60-90sec. Use 80-88% of todays best. Bar from the block or rack