4x15 sec Handstand hold

On the 0:00... Girls Gone Wild Part #1 -
"Fran" 21-15-9: Thrusters (42.5/30kg) Pull-Ups

On the 4:00... Girls Gone Wild Part #2 -
"Diane" 21-15-9: Deadlifts (102.5/70kg) Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (60/42.5kg)

• Three part workout, starting on the 0:00, 4:00, and 8:00. Any time remaining after completing the task (first being "Fran"), is rest.

• What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

• Enter all three completion times to the trackers, where the system will add together the sum total.

• If we reach a time cap, add a single second for every repetition not completed.

Huilaile ja palauttele tai sitten voit tulla riehumaan salilla väliin jääneet treenit alta pois. Sali auki normaali lauantain tapaan!

5 Rounds for time
3 x power cleans at body weight
6 x chest to bar pull-ups
9 x box jumps (28")

WOD:
3 rounds, each round for time:
9 Squat Cleans (135,95)
9 Muscle Ups (Mod:15 Ring Dips)

Note: Record time for each round, rest as needed between rounds.

Post WOD:
3x1Min Weighted Planks

17 Mins AMRAP:
10 Dip Ring
10 Toes to Bar
Add 2 Power Snatch 50 Kg every minute

21-15-9
Row Cal
Burpees

5 RDS:
Burpee-Muscle-ups 1'AMRAP
Rest 1'

2 min käsilläseisontapitoa vatsa kohti seinää

10 tasajalkapotkua käsilläseisontaan

vapaata käsilläseisontatreeniä

Snatch 1RM 6x1