Alternate through for 4-5 Rounds
10/10 Kb single leg Deadlift 32/24kg
5-8 Chin ups
20 hollow rocks

21-15-9
Front Squats 70/50kg
T2b

Time Cap 8 Mins

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.

5x8 Good Morning

5x4 @80% 3 secs pause on each rep.
All sets the same weight!

Snatch + hang snatch
Build up from 80% to a heavy max
95% would be excellent

Shoulder Press
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments

4 sets of

0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:30 @ 95-100% FTP20

– Bike 4 min @ 40 - 50 % FTP20 between sets –

HS walk
Hand stand
Head stand
Hollow hold

Clean high pull + Power clean + Clean & Jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%