EMOM 8 (0:45/0:15)*
5 Cleans @ D-Ball 60/40kg
Burpee box jump overs, 24/20″ in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 before -

C) EMOM 8 (0:45/0:15)*
5 DB Devil’s presses @ 2 x 22.5/15 kg
Double-unders in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 between intervals –

• (0:45/0:15) = 45-sec work / 15-sec rest each work minute ** Aim for 2 calories/minute higher than you did when we tested Mikko Triangle 2 weeks ago. If you didn’t do the test, aim for 2 calories/minute higher than you think you could keep for the full 40-minute version.