A) Row
B) Bike
C) Up And Down
D) Box Jump

6 x 800m

@ -5sec of avg 5K TEST

YGIG

7 Power Clean (60/40kg),
7 STOH,
7 Front Squat,
400m Run

Fitness:
20min AMRAP:
7 Power Clean (40/30kg),
7 STOH,
7 Front Squat,
300m Run

5 x 2 Halthing back squat AHAFA

11-9-7-5-3

Each pair picks rower or ski erg.

Amrap 30 (with partner)

60 Wall ball shots (partner who is resting must do airsquats in same pace)

Run 400m with wall ball
60 Cal Ski/Row ( partner who is resting must be in plank position)

Run 400m with wall ball
60 American swings (partner who is resting must hang on the rig)

Run 400m with wall ball

Find 1RM in 20min:

Power Clean+
Hang Squat Clean below the knee+
Hang squat clean above the knee+
2 front squat

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.

Pause shoulder press

5 x 2

2 seconds pause when the barbell is at the shoulder

1) 5 Push Jerk AHAFA
2) Row 15/10kcal