4 rounds, each for time

400m Run
8 Power clean and jerks @ 83/61kg
200m Run
6-12 Bar muscle-ups (UB set)

– 3:00 Air bike @ easy for recovery between rounds –

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.

Run → 500/250m SkiErg or Row OR 1000/500m BikeErg
PC+J → 70/47.5kg, 61/43kg
Bar muscle-ups → Chest-to-bar pull-ups OR pull-ups (12 or 18)