Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
:15 Jump rope
10 Goblet squats
10 Walking lunges

Strength/Skill

4 Sets:

10 Incline DB bench press @30X0
10 Supine barbell rows
6 Bulgarian split squats/side
100 Meter contralateral carry

WOD

9 Minute AMRAP:

7 Front squats 155/105
50 Double-unders

Perform squats from rack

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.