EMOM 12′ 
1′- 8 Deadlift
2′- Máx. sled push
3′- 20 remador
4′- REST
 

 
EMOM 30′
1′- 300m ski
2′- 8 Burpee box jump
3′- 300m row
4′- 20m sled pull
5′- 8 Sandbag cluster
6′- REST