Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg
12 Chest-to-bar pull-ups
25′ (7.62m) Overhead walking lunges @ 43/30kg

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –