100 sit-ups

Working for 30 Mins; 6 Total intervals

A. 3 Mins AMRAP:
30/25 Cal Row
15 Thrusters 30/25kg
AMRAP Burpee over bar

2 Mins Rest:

B. 3 Mins AMRAP: (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats

2 Min Rest

Push hard but aim for consistency, thrusters should be as unbroken as possible. Scale as needed.

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)

Week 5 of the Triangle 🔺️
1. 20/15 Cal Row
2. 20 /15 Cal Bike
3. 15 burpees
4. Rest

This is the final progression so put everything into it. A good way to scale is 50 secs and 55 on the last working minute.

Squat Clean & Split Jerk

Built up to a heavy double
- Score is 3 heaviest successful lifts

7 x every 3 min

2x [1 squat clean + 1 split jerk]

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Goal & Intensity:
Build up to a heavy double squat clean and split jerk with a focus on proper technique and smooth transitions between movements. Increase the weight gradually while maintaining control, form, and steady heart rate under heavier loads.

Desired RPE/Effort: 8–9 (80–90% effort)

20x1 Squat Cleans

• Work with 60%+ weights, add if it feels good.
• Go every 30-60sec. (within 15min all 20reps)

3 x 2 AHAFA

No Fails!

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

EMOM 40

40sec WORK / 20sec REST

1) Deadlift
2) Burpee
3) Push Jerk
4) V-Up
5) Hang Power Clean

7 RFT:
15 KBS 24/16kg
15 Pwr Clean 40/30kg
15 Box Jump

TC 20min!