400m run/800m row/1600 bike
10 ring dips or 4-8 ring MU
10 hang power snatch 35/45kg
10 box jumps
2 wall walks
RPE 7-8

Long mixed-modal conditioning with gymnastics and weightlifting
Build sustainable work capacity under accumulating shoulder and grip fatigue
RPE 7–8: Challenging but sustainable for the full 40 minutes
Start more conservatively than you want
Prioritize movement quality over speed
Move steadily without redlining early
Each round should look similar from start to finish

💡 Coach note:

This is “smart engine” -session.
👉 “Smooth is sustainable.”