for time:

1000/800 m row
30 t2b/ v-ups
50 db snatch

• rest 5 min

1000/800 m row
30 box jump overs
50 kb swing 32/24 kg

• rest 5min

1000/800 m row
30 jumping pull ups
50 thruster 20/15 kg

Tc 40 min

4 Sets :

AMRAP 4

24m Dual DB Walking Lunges
6 Dual DB Thrusters
10 DB Over Burpees
Row Calories Remaining Time

AMRAP 4
10 DB Over Burpees
6 Dual DB Thrusters
24m Dual DB Walking Lunges
Row Calories Remaining Time

• Active recovery 4:00 between Amrap´s -

DB´S 22,5/15kg
Masters 45+ 15/10kg

Score : Calories.

5x (Squat Clean + 2 Front Squats) build up to heavy but not max

4x3 Pause Front Squat.
All sets at 80%

3 secs at the bottom of each rep and no bounce.

Your front squat max might be unknown, you can use 85% of your max back Squat as your 1RM.

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

TC 30

In teams of 2 for time

2 rounds

• 30 Partner deadlift 200kg/130kg
• 90 Partner wallball 20lbs/14lbs
• 30 Partner burpee

Vauhtipunnerrus 3x5 toistoa, kevyehkö paino

samat painot, 2 min tauot

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.