For 35 min

400m run
20 kipping chest to bar
20 alt. DB snatch 22.5/15kg
20 box jump over

RPE 6

Goal & Intensity:
-Combine endurance and strength into a long, steady workout.
-Train breath control and the ability to move efficiently while fatigued.
-Continuous movement with minimal rest, keeping heart rate steady for the full 35 minutes.
-Pace yourself from the start to maintain good form through all reps.
-Break up the reps early and use the run as an active recovery segment.
RPE 6 – moderate effort, you should still be able to speak briefly between movements.