Warm-Up

2:00 bike, row, ski

3 Sets:

10 DB floor press
:30 plank hold
10 Sit-ups

Strength/Skill

4 sets, not for time:

:15 – :30 Hollow rock or tuck rock
Max HS hold
100 Meter front rack kettle bell carry

WOD

5 rounds for time:

Row or ski 500 meters
15 bench press 135/95

16 minute time cap

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Hybrid conditioning (10:30)

“Mikko’s Triangle”

EMOM for 39 minutes
1 minute Row
1 minute Ski Erg
1 minute Assault Bike
1 minute Rest

-Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.
-Score is the total number of calories completed.
-Get off each machine by :45 to transition the next.