1) 50s. cal row
2) 8-12 burpee over barbell
3) 10-15 deadlift 55/70kg
4) rest
5) 1-5 Bar MU / 8 strict C2B
6) 12-16 alt. pistol squats
7) 2-5 wall walks
8) rest

Goal & Intensity
-Build engine, stamina, and skill consistency over a long time domain.
- Steady effort where you can repeat quality movement every round.
-Choose reps that let you finish work with control and breathe before the next minute.
-Move smoothly, not fast—this is about sustainability, not spikes.

RPE: 7–8.