EMOM 8 (0:50/0:10)
10/7 (cal) Row
Burpee box jump overs, 24/20″ in the remaining time

EMOM 8 (0:50/0:10)
10/7 (cal) Echo bike
DB Snatches, alt @, in the remaining time

C) EMOM 8 (0:50/0:10)
10/7 (cal) SkiErg
Air squats in the remaining time

D) EMOM 20*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

DB Snatch, 32.5/22.5 kg, 27.5/17.5 kg, 22.5/15 kg, this can be a bit heavier weight that you can still keep moving with.

Aim for 1-2 calories/minute higher than you did when we tested Mikko Triangle. If you didn’t do the test, aim for 1-2 calories/minute higher than you think you could keep for the full 40-minute version.