1) 50s. easy row
2) 5-12 hspu
3) 12-16 RKBD
4) rest
5) 50s. easy row
6) 5-12 toes to bar
7) 4-8 alt. DB hang power clean
8) rest

-Build sustainable conditioning with mixed movements
-Alternate between cyclical work and skill-based control
RPE 6–7,You should be working steadily, never close to failure
Coach tip
Choose reps you can repeat every round
Finish each minute with time to rest

MOVEMENT STRATEGY
Row (50s)
Easy pace → this is active recovery
If breathing spikes → slow down immediately

HSPU (5–12)
Stay below failure (e.g. 6–8 good reps)
Scale early if pressing slows

RKBS (12–16) (Russian KBS)
Smooth tempo, hinge dominant
Keep this heavy
No rushing, no bouncing

Toes to Bar (5–12)
Unbroken if possible
Otherwise small quick break

Alt. Hang Power Clean (4–8)
Light–moderate load
Crisp reps, fast elbows