Triangle Mod

EMOM 48:

1: ''x'' Cal Echo
2: ''x'' Cal Row
3: ''x'' Cal Ski
4: Rest

*Calories done in waves:

Rounds: 1,4,7 and 10: 9 Cals on each station
Rounds: 2,5,8 and 11: 11 Cals on each station
Rounds: 3,6,9 and 12: 12 Cals on each station

90 min
Warm up

A. Every 90 sec, for 15 min (10 sets):
Hang clean + clean
25 35 45 45 47.5 50 52.5 55 57.5 60 :)

B. HSP week 2, day 2
Back squat 10x50 8x57.5 8x62.5 8x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

C. Deadlift
10x50 10x62.5 10x67.5 8x77.5 6x82.5

D. Row for 15 min, easy pace

#MetCon | 10’ AMRAP of:

• 3 hang snatch-grip high pulls
• 6 tuck jumps
• 3 plyo push-ups
• 6 handstands

15" rest between stations

Assault bike
2 min on 1 min office x 9

Find 1 RM of squat clean + hang squat clean (UB)

100 turkeys get up (3kg)

4RFT

60KG

• 10 thruster
• 15 t2b Rest 6min

3RFT

70KG

• 10 power clean
• 15 strict hspu Rest 6min

2RFT

80KG

• 10 fs
• 15 brp facing bar

3 rnds FT
10 back squats
30 DU's
15 GHD sit-ups

5 Times 800m row. 3 min. Rest between rows. Post total time.

5 rounds
- 100 single unders
- 10 barbell push press (40kg)
- 10 box jump (60cm)