1) Easy row
2) bar/ring MU
3) air squats
4) rest
5) double unders
6) DBL DB thrusters
7) gorilla row
8) rest

Pick reps and weight per RPE 7

Build long-duration work capacity across gymnastics, weightlifting, and conditioning
Stay consistent through all 40 minutes
RPE 6-7: Challenging but completely sustainable
Choose reps and movement you can repeat every round
Suggested Rep Ranges
Muscle-ups: 2–5
Air squats: 15–25
Double unders: 30–70
Double DB thrusters: 8–15
Gorilla rows: 8–12 per side

💡 Coach note:

Today's goal isn't to see how much you can do in one minute, it's to repeat quality work 40 minutes in a row.

👉 "Consistency is the training effect."