“Mikkos triangle”

EMOM 40
1) BikeErg
2) Row
3) SkiErg
4) Rest

*try to add 1 Cal. On the machines each round. Start at about 10-12/7-9 Cal.

Teams of 3

60 thruster
60 pull ups
45 thruster
45 pull ups
30 thruster
30 pull ups
1 ratakierros hölkkäystä
30 oh squat
30 t2b
45 oh squat
45 t2b
60 oh squat
60 t2b

EMOM8
- 10-12 Burpee over kb/ db
- 12-16 Split snatch db/kb

Rest 2min

EMOM8
- 50/100 Line Hops/ SU/ DU
- 12-16 Hang clean & jerk (split) db/kb

Rest 2min

EMOM8
- Plank w db/kb drag
- 15-20 Squats w db/kb

*tai työtä 30-40sek

10 Rounds
40sec of Max Chair Step-ups
20sec rest
40sec of Max Mountain Climbers
20sec rest
40sec of DU or Jumping Jacks
20sec rest

A.
Run 400m (easy)

2 rds:
5 Walk out + Push up
7 Ring row
9 Air squat

Run 200m (moderate/hard)

6-10 Wallball
5-8 Active shoulders (Handstand)
5-8 Active shoulders (Hanging)

And then...

6-10 Wallball
5-8 HSPU
5-8 Pull up/C2B

Mobility:
- Shoulders
- Chest
- Lats

EMOM 20:
1: 15m/15m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

A,
EMOM 8
odd: 6-8 strict HSPU
even: 2 legless / normal rope climb

A.
EMOM x6:
1.) Shuttle run
2.) Kang squat
3.) Spider lunge + twist

Rest 2min...

2 rds:
5 Deadlift
5 Hang Power clean
5 Front squat
5 Push press/jerk

B.
Clean complex (w/ db's/kb's)
3-5x
3 Hang Squat clean
3 Squat clean (TnG)
3 Front squat
3 Push jerk

Rest 1.5-2min...

C.
Bulgarian split squat
1+1x24

D.
AMRAP 6min
100m Run
8 Burpees

• Ohjeistus:

• B. Suorita ko. 12 toiston sarja putkeen ilman taukoja.

• C. Suorita yksi sarja, 24 toistoa per jalka. Käytä lisäkuormaa jos mahdollista.

• D. "Go hard, or go (stay) Home"

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

10 rounds
1)run 300m/1.30min
2) assblaster 5mave+10m lunge
3) push up+rest