E5MOM:

1min plank hold
Rest of time any machine

Step back lunges 1x6

0-10min 5 Ring row + 5 Tuck-ups
10-20min 5 Air squat + 5 Box step overs
20-30min 5 Lunges + 5 Push-ups
30-40min 5 DB Strict press + 5 Bulgarian split squat
40-50min 5 DB Biceps curls + 5 SHSPU
50-60min 5 DB Bench press + 5 Pull-ups

Back squat
4 x 10 @70%

Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ässbike
2. Bear complex( extra light)
3. Crossoverss
4. Abmat sit up
5. C2b
6. Push ups

2 rounds

5 Inchworms
5 Jefferson curls
5/side KB windmills
+
5 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

Max calories in 5min

6 sets of Snatch Complex:
1 Snatch Pull + 1 Power Snatch + 1 Snatch
- Start @60% 1RM Power Snatch, build by feel
- These will be TnG, No dropping the barbell
- Rest as needed btw sets

Bench press 5-5-3-3-2

2*2+2 @60%
3*2+2 @70%