EMOM 40 (0:45 work / 0:15 rest)

1) 4 SB cleans @ 70/45kg + Wall walks in the remaining time
2) BikeErg for calories*
3) 8 DB Thrusters @ 2 x 22.5/15kg+ Rope climbs in the remaining time
4) SkiErg for calories*
5) Rest

• Keep the machines to a pace that allows you to get some reps in the 2nd movement of minutes 1+3.

Overview. Long intermittent (0:45/0:15) EMOM @ threshold pace. You’re looking for a pace you can keep throughout the EMOM ( = aim for steady pacing).
Adaptation. Improve your durability in long workouts. Work on your pacing and movement-specific endurance.
Session RPE/Feel. 7–8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).
Pace. Aim for a pace you could have kept for two more rounds if needed.