Max effort low box squat (like normal high bar back squat, but to the box)
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

E3MOM x 5

2 front squat + 4 back squat

3 x

2 x clean deadlifts + 2 hang clean + 2 front squat + 2 jerk, 75 - 85 % of 1 RM

Difference between clean deadlift and usual deadlift is that of starting position. Start clean deadlift as you start the clean itself.

10 x E2MOM

Odd: 6-8 deadlift
Even: 8-12 push up

(advanced can do ring push up)

High volume linked C&J work
5,10,15,20
Try to link all reps smoothly

4 rounds, rest 1-2min between movements:
1) 5 Strict Pull-Up (loaded if needed)
2) 6+6 Lunge DB Press
3) 10-16 Landmine Twist or Russian Twist

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Negative strict Ring MU

EMOM 8 ( 1-3 reps)
Choose a demanding progression

Build up the weight and end with 5x1

4 x AMRAP 4

Alt. A and B / 4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball

B) Row 40/30cal
Remaining time amrap burpee

So you can choose either Bikes or Rower (stick with the same machine)
5x
1 Min max effort
5 Minutes rest

If you work in pairs. One goes a minute later so 0 then 2.

This is a workout in which you want to go as hard as possible for the 1 minute. Max power and hold on! We are building anaerobic capacity in this.

Post total cals and breakdown of each. Take cals at the 1 minute mark! No cals in the carryover. Get partner to check.

I can't stress enough but you should be pretty much maxing your HR each interval.