Triangle - Bike/Ski/Row 40:20 Max Cals x 10 Rounds

WU
3rds
10x air squat
10x good morning
10x up down

lepoa

Tempaus
10 x 1@78 - 88%

Takakyykky
5x5@75%

Väliin jäänyt harjoitus

E2MOM 8 (16min)
Round 1
6x Snatch balance
Round 2
6x High hang Snatch

3 rounds for time:
30x DL (55/80kg)
20x Sq jump
10x Burpee

Tc: 15min

3 Sets NFT
15sec Single Arm Wall Facing Handstand Hold/arm
15sec Single Arm Active Hang
5m Tall Plank Theraband Lateral Walk
10 Ring Mountain Climbers/leg

Back Squat

3-1-3-1-3-1 Same Weight Across

Go Every 3:00

Amrap 14'
9* OHS
1* legless rope climbing / sc normal rope climbing
9* press
Rx 50/30kg
Sc 30/20kg

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.