Descending intervals

AMRAP 4
400m Run
24 Burpee box jump overs, 24/20″
SkiErg for calories in any remaining time

– 3:00 Recovery (Easy BikeErg/Walk) –

2 x AMRAP 3
300m Run
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
SkiErg for calories in any remaining time

– 2:00 Recovery (Easy BikeErg/Walk) –

3 x AMRAP 2
200m Run
16 DB Snatches, alt @ 22.5/15kg (50/35lbs)
SkiErg for calories in any remaining time

– 1:00 Recovery (Easy BikeErg/Walk) –

4 x AMRAP 1
100m Run
SkiErg for calories in the remaining time
– 0:30 Rest –

Flow. 1 x AMRAP 4, 2 x AMRAP 3, 3 x AMRAP 2, 4 x AMRAP 1

We are switching gears now to descending aerobic capacity intervals. Aim is to hit each interval hard to drive high work output and heart rate. The session might seem complex with changing work/rest intervals but it will be worth it with the stimulus you’ll get from it.
Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Burpee box jump overs, wall balls and DB snatches should be unbroken (adjust weight/height accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).