EMOM30 for quality:
a) monostructural
b) 5-8 OHS w/ 2s pause at the bottom (paino maasta)
c) monostructural
d) 8-12 + 8-12 s.a. bent over db row
e) rest

RPE 7 - työaika 30-45s / min.

Monostructurals: e.g. 7-12cal machine, 20-40 crossover / DU, 8-12 burpee, 6-10 shuttle run...