24min EMOM:

1) Round of Macho Man
2) 3-7 Manmaker
3) 1-7 MU
4) rest

RPE 3 to 4

Pick a loading you can do all the reps unbroken. MU´s can be ring or bar muscle-ups.

round of Macho Man is:

3 Power Clean
3 Front Squat
3 Jerk

Rest 5min

In teams of three “I Go, You Go”

Row 300kcal
Assault 150kcal

First you have to row all the calories, then continue with the bike.

RPE 4 to 5

If you do this alone, Row 100kcal and bike 50kcal. Work rest 1:3