4 Rounds of:
15 Toes to Bar
15 Calorie Row/Bike/Ski
15 Double KB Clean + S2OH
Rest 60s after each round
Timecap: 20 mins

For Time :
50.40.30.20.10
► Push Ups
► Sit Ups

Tramppatemppuja

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.

3x8. Quality set. n. 90% maksimista.

Superkids:
3-4 kierrosta

200 m soutu
10 valakyykkyä kepillä

Ninjat:
4 kierrosta

400 m soutu
10 valakyykkyä 50 % kehonpainosta

In 15 min, find your three rep max front squat.

Penkkipunnerrus 8x3x55%
Kapea penkki 4x8-12
Pystypunnerrus 4x8-12
Pystysoutu käsipainoilla 3x20-30

Lepppee

OTM 20 min

2-pos tempaus