for 20 min every 2.5 minutes

1+3
2+2
3+1
4+0
1+3
2+2
3+1
4+0

For Time:
15-12-9
Front Squats (with 45 lb barbell)
Burpees
Sit-ups

Time: 9:54

Tsk, tsk. I really could have gone heavier on the front squats. Would it have killed me if I spent 15 minutes doing a wod instead of just ten minutes? I knew it after doing the first five reps and I still didn't stop and add weight. smh. I'll do better...tomorrow.

Music link of the day: I have discovered the perfect song for weight lifting to. Even has slow periods between the "reps" for resting.

The XX - Intro (MmMiXX - Long Version) - see the video link

3 front squats
70% of daily max

Bench press 3 RM, then 3x3 @ 90%

Lepo & Huolto/Eilinen.

40 Min EMOM;
1. 18/15 Cal Row
2. 20 wall balls
3. 15 burpees
4. Rest

This is going to be just like the previous triangle variations! It’s going to get tough, stay consistent and hit the same numbers.

3 Rounds Not for time:
12 Bench Press @ bodyweight
9 Strict Chin ups - use a band if needed
9 Ring Dips

Rest 2:00 between sets

Used the high bar position. I captured video of myself to ensure proper depth.

1. 135
2. 185
3. 185
4. 195
5. 195

Nursing a tender back, so I didn't take any chances for higher weight.

1000 m row
13km bike

Nordic Hamstring Curls
10 reps