WOD:

A, EMOM 9 min:
1, Supinated Passive Hang, 30-50 secs
2, Single Arm Dumbbell Overhead Walking Lunge, 15 m
3, 24 Seated Dumbbell External Rotations

B, Amrap 12 min:
6/6 Single Arm Dumbbell Hang Power Cleans, 22.5/15 kg
6/6 Single Arm Dumbbell Push Jerks, 22.5/15 kg
6 Box Jumps, 30/24 in
7.5/7.5 m Dumbbell Farmers Carry Walking Lunge, 22.5/15 kg

Tri Erg:

Tri Erg:
”Double Mikkos”
E2MOM for 36 min:
1: Row Calorie
2: Ski Erg Calorie
3: Bike Erg Calorie

Score is total number of cal for 6 Rounds