CONDITIONING

40min EMOM (10 rounds)

1) Row/bike/airbike/ski/run
2) Alternate between A&B
3) Alternate between C&D
4) rest

A: 3-7 Muscle-Up (rings or bar)
B: 1-2 Rope Climb
C: 3-7 D-Ball/Sandbag ground to shoulder + 7 Box Jump
D: 7 OHS @60/40kg + 7 Bar over Burpee

Overall RPE 3 to 4, not all out.

First minute is with machine. On the second minute do A and on the third minute C. 4th minute is for rest. Second round is machine + B + D + rest…

Overall RPE 4, very heavy breathing but not all out! Go by feel with the loading.

Tailoring options:
Muscle-Up→ Jumping MU or Banded MU
Rope Climb→ From lying to standing
D-Ball/Sandbag→ Heavy Hang Power Cleans
OHS→ Decrease the loading 60/40kg→ 50/30kg