PRE: EMOTM x 10: Odd: 0:50 Crossover Jump Ropes, Even: 6 Push Presses (135/95)

WOD: For time:

-500/425m Row/Ski

-10 Power Cleans (155/105)

-20 Pull-ups

-30 Wall Balls (20/14)

-40 Box Jump Overs (24/20)

-30 Wall Balls

-20 Chest-to-Bar Pull-ups

-10 Power Cleans

-500/425m Row/Ski

POST: 3 Sets: 10 Bulgarian Split Squats, 0:30 Weighted Wall Sit, 12 Jumping Lunges

PRE: 3 Rounds: 10 Power Snatches (Athletes choose a moderate load), 10 DB Floor Press, 21 Weighted Sit-ups

WOD: For time:

-30 Deadlifts (185/125)

-60 TTB (K2E/KB V-ups)

-30 Front Squats

POST: 3 Sets: 10 Single DB Thrusters, 6 Burpee Broad Jumps, 20 Plank Elevators

PRE: Workout Set-up

WOD: "Mikko’s Triangle" EMOTM x 39:

-1 minute Row

-1 minute Ski

-1 minute Bike

-1 minute Rest

*Set a single number of calories and complete that amount of work each minute - every minute.

POST: 3 Sets: 15 Banded Triceps Pushdowns, 15 Hollow Rocks, 12 Hammer Curls (DB/KB), 20 Russian Twists (DB/KB)