3-4 rounds:
10 Ring Rows
20 Back Extensions
1min 90° Wall Sit
- Rest as needed

2 sets:
EMOM 6:
2-5 Strict Pull-ups + same amount of Kipping Pull-ups
- Unbroken sets. Try to do the same reps every minute

• Rest 5min btw sets

EMOM 16 (4 rounds):
Min 1: Skillmill Run or AB
Min 2: Max Ring Push-Ups / DB Skull Crushers 15/10kg
Min 3: Skillmill Run or AB
Min 4: Max Double DB Bent Over Rows / Double DB Bicep Curls15/10kg
Score: cal + reps (10m run = 1 rep)
- Alt. movements each round

40min Monostructural Work
- Machine of choice (Row, Ski, AB, Skillmill Run)
- 40min of continuous zone 2 work
- You can switch machines whenever you like

EMOM 10:
1 Power Snatch + 1 Hang Power Snatch @65-70% 1RM Power Snatch

5 sets:
1 Snatch + 1 Hang Snatch + 1 OHS
Sets 1-2: @65% 1 RM Snatch
Sets 3-4: @68%
Set 5: @70%
- Rest 2min btw sets

5 sets:
3 Hang Snatch Pulls @100-110% 1RM Snatch
- Hang, on top of knee
- Use straps
- Rest 2min btw sets

5 sets:
6 Deadlifts @70-75%
- Rest 2min

3 sets:
1:30 ON/OFF x 4:
- Row, Ski, AB
- Each set with a different machine
- During the 90sec, increase the effort every 30s
- Score: Total calories

5 sets:
1 Snatch + 1 Overhead Squat
Sets 1-2: @80-83% 1RM Snatch
Sets 3-5: @85-85+%
- Rest 2min btw sets