Capasity Workout:
EMOM 12 min: (Min 15-27)
1, Max DB Strict Press+Max DB Push Press
2, 8 FR Bulgarian Split Squats Left Leg RIR 2
3, 5 (Weighted) Pull Ups RIR 2 (L1 10 Ring Row)
4, 8 FR Bulgarian Split Squats Right Leg RIR 2
– Rest 3 min
Every 3 min for 12 min (Min 30-42)
2 min Amrep:
20/15 Cal Erg
Max SA Devil Press 22.5/15 kg (50/35 lbs)
EMOM 9 min: (Min 46-55)
1, Max sec Hang
2, Max Sec L Sit (Tuck L Sit for L1)
3, Max V Ups
Tri Erg Workout:
Tri Erg: “No Rest Mikko”
EMOM 36 min: (12 Rounds)
1, Row
2, Ski Erg
3, Bike Erg
Score= Lowest cal on any round
