For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations

then:

EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

hip & spine mobility

3 rnds
5/5 windshield vipers
8 bilateral dead bug w. WB on shin
20/20" side plank (Rx: side plank hip abduction hold)

superset, 6x
6 reverse hypers on bench
1/1 dynamic hip flexor stretch w. KB hold (5 diff. directions)

Weighted Ring dip 3 RM, then max reps without weight

A) EMOM10
10/8 cals row
start first 10s with hard sprint

Straight into

B) AMRAP5
Kipping pull ups

SCORE your Kipping pull up reps

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

Core 3 rounds

20-30s hanging leg raise hold
8-10 stick abs

Rest 60s between rounds

AMRAP 4
5 Pull-ups
10 Push-ups
15 Air squats

– Rest 2:00 before part B –

EMOM 16*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 before part C –

AMRAP 4
40 Double-unders
8 Power snatches @ 43/30kg
12 Wall balls @ 9/6kg

– Rest 2:00 before part D –

EMOM 16*
1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

• 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.

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

Hang Clean pull 10-8-6-6 reps