EMOM 20 min
1) bar MU
2) RKBS 24/32kg
3) Box Pike HSPU
4) rest
RPE 8, make it hard and increase volume for the level you have

Goal & Intensity
-Build strength–skill capacity in three demanding movements and find the right volume for yourself at RPE 8.
-Each minute should feel challenging yet controlled without technique breaking down.
-A steady, tough EMOM elevates the heart rate and heavily loads upper-body strength and stamina.
-Keep the rep numbers consistent every round — steady output beats one big early effort.
RPE: 8 → technically clean, clearly difficult, but not at your breaking point.
Why: This session develops upper-body explosiveness, stamina, and high-skill movement under fatigue — exactly the qualities needed for Open-style workouts and demanding metcons.