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

20min alkavalla minuutilla

1. 6-9 thruster 43/30kg
2. 35 tuplanaruhyppy

Back Squat 5x3 reps V2
-every 3 minutes
-kaikkiin sarjoihin sama paino
-ensimmäinen viikko ja tarkoitus olisi nostaa joka viikko painoa vähän eli jätä varoja

Back squat 6 x 2 (80%)

5 rounds (both do) each for time:

30 Airsquats
20/15 cal row
10 burpees over the rower

scaled:

30 Airsquats
16/12 cal row
8 burpees over the rower

-each round is a SPRINT!
-max time spent one interval is 3:30 so scale as needed.
-timecap 35 min

3 Raaka rinnalleveto alkavalla minuutilla 8 min.

paino noin 70% yhden toiston maksimista.