EMOM 28 min

1) 40 Double unders
2) 15 toes to bar
3) 7 + 7 pistol squats
4) rest

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Option 2

EMOM 28 min

1) single, single, double 50s.
2) 10 1-leg toes to bar
3) 7 + 7 pistol squats scale 1
4) rest

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Option 3

EMOM 28 min

1) singles 50s.
2) 10 heels over hips
3) 7 + 7 pistol squats scale 2
4) rest

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Goal & Intensity:
- Rotate through movements, resting every fourth minute.
- Aim for consistent reps and good movement quality.
- Adjust reps or scaling as needed.
- You should be able to continue 2-3 rounds after 28 min.
Desired RPE/Effort: 6,5-7 (60-70% effort)