20-minute EMOM (0:45/0:15)

1) AMRAP Single-under crossovers
2) AMRAP Wall balls @ 9/6kg
3) AMRAP Rope climbs
4) Rest

– 2:00 rest –

20-minute EMOM (0:45/0:15)
1) 8-18 (cal) Row
2) 8-18 (cal) SkiErg
3) 8-18 (cal) Echo
4) Rest

The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs