A.1.
60s. Row/Air bike - 60s. Spider lunge + twist
45s. Row/Ab - 45s. Up&down dog
30s. Row/Ab - 30s. Active shoulders (hang)

A.2.
3 rds:
4-6 Burpee over box
4-6 Kipping swing/Knee rises/T2B

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

• 5-5-5-5-5 of:
BB Power Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una quintupla pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Optional Accessory

CONDITIONING

Run 800m
Row 1000m
Run 400m
Row 500m

RPE 2 to 3, not all out! You can do this nose breathing only.

Zottaman Curls: 3 x 10. Rest 60s.

"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Optional Accessory

GYMNASTIC CONDITIONING

Every 90sec x7

Muscle-Up or Jumping Muscle-Up

Pick a rep scheme with RPE 4

5x
8/8 Alt. V-Ups
10/10 Side Plank lifts
10/10 Bird-Dog
20/20 Russian Twists

Rest as needed between rounds

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, res as needed

1) 15-25 GHD Sit-Up
2) 5+5 KB Windmill
3) 1-2 Skin the Cat

RPE 3

AMRAP 10 ascending reps:
1 DB Man Makers @22,5kg/15kg
60 Meter shuttle Run (6x10m)
2 DB Man Makers
60 Meter Run
3 DB Man Makers
60m Meter Run

Score is amount of manmakers completed.

5 Rounds for time:
30 DU
10 Alt. KB snatch 24/16kg
30 DU
10m Double DB walkng lunges 20/15kg