2 Sets of 4 intervals, alt A1/A2

A1. For time
15/12 (cal) Air bike
20m Sled push*
25 Wall balls @ 9/6kg
* Weight that is challenging but you can keep moving for 2 x 10m distance

A2. For time
5 Power clean and jerks @ 70/47.5kg
10 Bar-facing burpees
15/12 (cal) SkiErg

– 1:30 Air bike @ easy for recovery between intervals –
— 4:00 Air bike @ easy for recovery between sets —

Flow. Set 1: A1 – A2 – A1 – A2, longer recovery, Set 2 (repeat Set 1)

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.

Movement options.
Air bike/SkiErg → Any other monostructural movement for same calories
Sled push → If no sled, 20m heavy SB bear hug carry
Wall balls → lighter ball
PC+J → 61/43kg, 52.5/35kg