Warm-up

2:00 bike, row, ski

3 Sets:

10 Goblet squats
:15 Leaning rest on rings
10 Pineapple pickers

Strength/Skill

3 Sets, not for time:

6 Supine barbell rows
3 Wall walks
10 Double KB front rack lunges

WOD

EMOM for 18 minutes(6 sets):

Station 1|10 Ring push-ups
Station 2|12 Wall balls
Station 3|10 Double DB deadlifts

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.