4 Intervals

AMRAP 7:00
500m Row
+
AMRAP in the remaining time
25 Wall balls @ 9/6 kg, 10′ target
10 Burpee pull-ups
50 Double-unders

AMRAP 7:00
40/32 (cal) Echo bike
+
AMRAP in the remaining time
10 KB hang clean and jerks @ 2 x 24/16 kg
5 Bar muscle-ups
10 Shuttle runs*

– Rest 3:00 between intervals –

• 1 Shuttle run = 7.62m out + 7.62m back

Bar muscle-up → 10 Chest-to-bar pull-up → 10 pull-ups

Feel/Pace. These are intended to be fast and hard but repeatable intervals. This means finding a pace you can maintain through the interval (and recover in time for the next one).
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.