40min EMOM:

1) Assault 15-20/10-15kcal
2) Round of Nate
3) 3-5 heavy Slamball/Sandbag over the shoulder
4) rest

Round of Nate is:

2 MU
4 HSPU
8 KBS (32/24kg)

If you don´t have a sandbag/slamball you could do heavy hang power cleans. Keep a steady pace, breathe. Scale the reps and movements if needed. If you don´t have a heavy slamball/sandbag you can do heavy hang power cleans.