6 Intervals

A1. AMRAP 6
40/32 (cal) BikeErg
20 Toes-to-rings
10 SB (Sandbag) Cleans @ 60/40kg

A2. AMRAP 6
40/32 (cal) Row
20 SB Squats @ 60/40kg
10 Burpees over the rower

A3. AMRAP 6
40/32 (cal) SkiErg
20m SB Bear hug carry @ 60/40kg
10m Handstand Walk

– Rest 2:00 between intervals –

Flow. A1-A2-A3-A1-A2-A3

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. In order to do this you’ll have to pace the machines and find a steady rhythm on the other movements. Given the volume (6xAMRAP 6) IT IS VERY EASY TO GO TOO HARD on these intervals and slow down significantly after only a few AMRAPs. Rather pace a bit too much to start than go too hard.
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.