EMOM 24 min

1) Shuttle run, 1 rep = 15m
2) Bar MU
3) front squat 61/43kg

Choose reps and scale accordingly to your needs
RPE 7-8

Goal & Intensity:
- Combine body control, strength, and conditioning at a steady intensity. Score is total reps.
Execution:
EMOM 25 min (one movement per minute):
Shuttle run (1 rep = 15 m)
Bar Muscle-Up
Front squat
Choose reps to match your capacity
- Progress: Pick versions and reps you can consistently perform each round.
- Tip: Build success into every minute with smart scaling and no rush, 25 min can feel super long if you start too hot out the gate....
RPE: 7–8 /10 – challenging but sustainable.