EMOM 20 min
1) 10 alt. DB clusters 15/22.5kg
2) 3-12 kipping pull ups OR bar MU
3) 50s. shuttle runs
4) Rest

Goal & Intensity
-Today’s workout develops overall capacity – your body’s ability to produce power, move efficiently, and sustain effort without breaking down.
-This is a long but controlled EMOM, where intensity gradually builds.
-RPE 7–8 – you should breathe hard, but still move with control and precision.
-Keep the first 10 minutes under control – find your rhythm before you push. Going out too hot will turn this into survival mode.