EMOM 12 cal row, 3 wall climbs

EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees

*Athlete's choice on reps 

Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

For TIme:
10 HSPU
20 T2B
30 Burbee
20 T2B
10 HSPU

Back Squat

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

Go Every 3:00

21-15-9:
* Pull-ups
* Pistols

Shoulders and legs.

4x12

40 sets in total!

Leppee

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.

21/15/09
THRUSTER 60/45
C2B

REST 4'