3 x max effort PU
Kipping if you have the strength and technique
Strict or scaled if not
2 mins rest between sets

15 - 12 - 9 - 6

KB Front squat (2 x 24/16kg)
Pull Up

YGIG / Round

TC 10min

AMRAP 12

YGIG/Round
3 RMU
12 Alt pistol
30 DU

Build up to a thruster 5RM

For time:
50 thrusters. Choose a weight that is around 50% of your 5RM of the day.

Triangle week 3
40 Min EMOM
1. Row 20/15
2. Bike 20/15
3. 14 burpees
4. Rest
If it was tough then stick with the same reps you did last week.
As always scale and build the reps at your own level.

Find your deadlift 4 RM of the day.

Rounded back = no rep -> no result to WODconnect accepted.

Strength (load)

Back squat, every 3:00 (15 minutes)

3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps

Metcon (time)

1000m bike for time.

Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift - moderate
10 kb ft.rack cyclist squats - moderate
Rest as needed

2 rounds for time:

• 10 hang power snatch 42,5/30kg
• 10 bar over burpee
• 10 overhead squat
• 10 bar over burpee

5 rounds

6-8 c2b/pull up
15 abmat sit up/ 10 ghd
40 du

Tc 12 min

Power Clean + Front Squat

7 x (1+3)

In seven sets find your maximum weight complex.

SO 2:30

Harjoituksessa on tarkoitus etsiä ko. kompleksi maksimi seitsemällä työsarjalla. Rinnalleveto raakana, lähtö lattiasta. Keskity vedossa samoihin asioihin kuin ensimmäisessä osiossa. Rinnallevedon jälkeen, kolme etukyykkyä.