EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

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Set a single number of calories and complete that amount of work each minute - every minute. This progression is to be completed once a week for the next 5 weeks.

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Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling

Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

EMOM 5:
1: 5
2: 10
3: 5
4: 10
5: 5
- Be fast and explosive on every set!
- Rest 2-3min before your max set

1x 3+3 @60%
1x 3+3 @65%
2x 3+3 @70%

1x 3 @ kevyehkö
1x 3 @ lisää vähän
2x 3 @ lisää 2,5kg

Core

For quality
50 back extension
50 sit-up
50/side russian twist (weighted)

Share the repetitions as you like (for example 5 rounds 10 reps each).

Perform 1-10-1 reps of thrusters. Rest 20sec between sets.

Deadlift
Every 3 min
10,7,4,7,10 Reps
@AHAFA

30 Burpee box jump overs for time 24/20"

7 Min AMRAP

50 Double Unders
then
2 Rounds
12 KB Swings
6m Hs Walk

3 min du practice
then 3 rounds of
5 dbl kb z press
4 paoli low bar
20s. wall facing hs hold

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PUSH Press
3-3-3-3-3

@at as heavy as form allows.
Maintain same weight for all 5 sets.
Sets every 2:00min