EMOM 30 min

1) easy row
2) kipping hspu
3) rest
4) Thrusters 2 x KB
5) kipping chest to bar pull up
6) rest

RPE 6-7

Goal & Intensity
-Build sustainable work capacity and skill control under moderate fatigue.
-Practice smooth transitions between cardio, gymnastics, and loaded movements.
-A steady 30-minute EMOM with built-in recovery minutes to manage heart rate.
-Movements should feel repeatable and technically solid.
RPE 6–7, challenging but controlled.
-You should be able to maintain the same quality from start to finish.

Coach’s Tip:
Move trough out the minute for 50s. in steady pace
Focus on clean movement, not speed.