4 Sets of:
6 Strict Pull-Ups

208cm

3 rounds for time:

10 wallballs
10 air squat jumps
14 alternating single leg v ups
10 alternating pistols or scale to bench pistols

Timecap 10min

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

Partner AMRAP 25
YGIG, divide reps anyhow

200m run (both)
40 KBS @24/16kg
30 wall ball @20/14lb
20 burpee no jump
rest 1min after each round

RPE 7-8

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x6@80% of last week RPE10, bs-%, rest btw sets 3-4min

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.

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Russian twists
3) 10-15 Ab-wheels
4) (Weighted) Plank hold
5) Rest

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Wall Overhead Stretch
10/10 Wrist Circles
:30 Cobra Stretch
-Rest as Needed b/t Sets-

Find todays heavy complex:
-snatch pull + hang squat snatch + snatch balance
in 10minutes.