3 Sets of intervals

A1. 12-minute AMRAP

100/70 (cal) SkiErg
BikeErg for calories in the remaining time

Rest 3-minutes

A2. 12-minute AMRAP
100/70 (cal) Row
BikeErg for calories in the remaining time

Rest 3-minutes

A3. 12-minute AMRAP
100/70 (cal) Echo Bike
BikeErg for calories in the remaining time

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
Feel. Our aim in today’s intervals is consistency over each 12-minute AMRAP. Each interval is a machine couplet, and your pacing and effort should be the same on each machine, regardless of distance or format.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.