Have you signed up for the Open yet?
A. EMOM for 10 minutes:
3 Pendlay Row (choose your own weight)
Push-up (choose your own reps)
B. EMOM for 10 minutes:
3 Shoulder Press (choose your own weight)
Strict Pull-up (choose your own reps)
Tips: EMOM is a tight cycle and we frequently see people heavily overestimate their abilities when it comes to this format. The loads for the Pendlay Row and Shoulder Press should not be maximal – the aim is to pick a challenging load that you can repeat for all 10 rounds (that’s 30 reps). As for the reps on the push-up/pull-up, my advice is not to work much further than 30 seconds into each minute otherwise it’s likely that you will be chasing your tail in the latter rounds. Good luck.