Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:15 Bar hang
:15 Jump rope
10 Pineapple pickers

Strength/skill

Every 90 seconds for 5 sets:

2 Snatches @ 80%

WOD

For time:

30 Calorie bike

Then,

3 Rounds:

50 Double-unders
15 Toe-to-bar

Hybrid Conditioning (5:30)

“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.