E6MOM x 9 (54min, 3 rounds)

Row/Airbike/Bike/Ski for 54min (you can choose several machines or go with just one). Every 6th minute alternate between A, B, and C. Workout starts with A.

A: 3 rounds of “Cindy”
B: 2 rounds of “Macho Man” 
C: 1 round of: 50 DU + 20 GHD Sit-Up

Overall RPE 3 to 4. Machines with RPE 3 (and nose breathing only if wanted)

If you are short on time, you can do 2 rounds (36min).

Target: repeatable pace!

One round of “Cindy” is:
5 Pull-Up
10 Push-Up
15 Air Squat

One round of “Macho Man” is:
3 Power Clean
3 Front Squat
3 Jerk

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kg