Week 2 of the triangle progression
40 Min EMOM
1. Bike 18/14 cal
2. Row 18/14 cal
3. Burpee 12 reps
4. Rest

If this seems tough then go for 45 secs of work for a couple of rounds and hold those calories and reps.

Post total reps

Shoulder Mobility

E4MOM x 6
20/16cal row,
10 pull up
6 Double DB thruster@22,5/15kg

(Target 2-2,5min)

E4MOM x 5

20/16cal row,
8 power snatch @50/35kg
6 burpee over bar

AMRAP 10

Hang Kettlebell Snatch

Alla olevasta linkistä löytyvät säännöt.

Viralliset säännöt

On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters 22,5/15kg
Max Calorie Ergo

KILOS: 22.5/15

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

3x
5min ON/3min OFF

Run 600m
+
AMRAP in the remaining time of
3 Burpee over Bar
6 Thrusters 50/35kg
30 Double Unders

4 rounds for time:
21 Push press 40/30kg
15 Pull-ups
9 SDHP 40/30kg

Rest 1 minute after each round.

2 rounds for time:
50 Thrusters 40/30kg
50 Toes to bar

2 Rounds of:

6:00 min to complete:
800m run

6:00 min to complete:
1000m row