4 rounds, 4 mins each, for max reps of:
Dumbbell Farmer Carry, 2x22.5/15 kg, 100 m
20 Toes-to-bars
max reps in remaining time Dumbbell Burpees, 2x22.5/15 kg
Rest 2 mins

RX
EMOM x 7 MINUTES*
1-2 Strict Toes to Bar + 2-4 Kip Swings + 3-6 Toes to Bar
*Complex is meant to be unbroken.

SCALED
EMOM x 7 MINUTES*
1-2 Strict Knees to Chest + 2-4 Kip Swings + 3-6 Toes to Something
*Complex is meant to be unbroken.

9 x 3min on/1min rest
alt. a,b & c

a) row
b) burpee shuttle run
c) alt. turkish get up

Rpe 2.5-3

3x20 each

Goblet squat
Suitcase squat
Sumo squat
Reverse lunges
Squat raises

Kahvakuula/käsipainosoutu vuorotahtiin 3x20-30 (10-15 / käsi)

Sjmv 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x12 (35-45-55%)

QuadBlast 2 kierrosta

6x
4min ON/2min OFF

alt A and B

A) AMRAP of
Row 20/15 Cal
6x Shuttle Runs

B) AMRAP of
Bike 20/15 Cal
6x Shuttle Runs

MIKKOs TRIANGLE WORKOUT
10 ROUNDS (40min emom)
10-20 cals each station
●1min Assault Bike
●1min Row
●1min Ski-erg
●1min rest

5 Rounds x Every 3:00

20m Weighted Lunges ( use Dumbbells or Kettlebells )

4 x AMRAP 3 ( Rest 1:00 )

Bike Calories
Sit-Ups
Wallballs
Burpees

Split as you like

2-3 rounds:

40-60s plank hold
40-60s kb fr hold