A. Mikko's Triangel

EMOM 40
1. X Cal Row
2. X CAL SKI ERG
3. X CAL ECHO BIKE
4. REST

Pick a number that you can sustain for the full 40 min! Same numbers on all Ergometers.

A. E4MOM‘32

1. 750/700 m row
2. 700/650 m Ski
3. 1500/1250 m C2Bike
4. 40/32 cal echo bike

->Scale so you have at least 1 min rest

A. Bar muscle up

BMU skill:
Jumping BMU
Barbell MU on box
Jump/Glide from Box
+into chair position
+hips to bar


BMU -strength conditioning:
Quality Amrap’15:
X BMU/ sc. jumping
5 high Box jumps
5-10 strict PU
5 high Box jumps
5-15 Push ups
5 high Box jumps

A. Deadlift 2RM

2 Deadlift

find you 2RM Deadlift

Warm Up: (build up weight)
10 reps
8 reps
5 reps
3 reps
2 reps (> 120sec. rest)
...

B. 5 minute EMOM of Deadlifts

5 Deadlift

use 70-80% of your 2RM

C1. Dumbbell Pinch Grip Hold 3 x 10-20 Meters

Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold

C2. Dumbbell Pinch Grip Hold 3 x 20-30 Meters

Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold
Dumbbell Pinch Grip Hold

C3. Banded Overhead Carry 3 x 15

Banded Overhead Carry
Banded Overhead Carry
Banded Overhead Carry

with KBs @ Barbell

A. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

with 5sec. eccentric
While doing 3 miutes rest do
10-15 (wtd.) prone Y-presses
work @ RPE 8-9 for the squats

B1. Half Kneeling Dumbbell Press 3 x 6-10

6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press
6-10 Half Kneeling Dumbbell Press

each side

B2. Weighted Pull-Up 3 x 5-8

5-8 Weighted Pull-Up
5-8 Weighted Pull-Up
5-8 Weighted Pull-Up

Scale banded, 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups