AMRAP 4
40/30 (cal) Row
30 Wall balls @ 9/6kg
20 Toes-to-bars
AMRAP Burpees in any remaining time

AMRAP 3
30/24 (cal) Row
20 Deadlifts @ 83/61kg
AMRAP Bar-facing burpees in any remaining time

AMRAP 2
20/15 (cal) Row
AMRAP Lateral burpees over the rower in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). This week we’ll have descending duration intervals (4/3/2 minutes) to allow you to keep pushing the intensity. We’ll also have bigger sets in each movement with an intent to keep them unbroken where possible.
If you need to break any movement up to more than 2 sets, choose an easier rep scheme from below:
Wall balls – 20 or 25 reps
Toes-to-bars/deadlifts – 10 or 15 reps
Adaptation. Improve your work capacity by increasing your body’s ability to transport oxygen to the working muscles and ability to tolerate lactate. Develop your capacity to maintain high work output in workouts.
Instructions. Set the equipment up to have 2-3m transitions between movements (this is your in-built rest).

Row → same calories on another machine
Toes-to-bars → → V-ups
Deadlifts → 70/47.5kg, 61/43kg