4 Intervals

A1. 7-minute AMRAP

15/12 (cal) Echo bike
12 Deadlifts @ 70/47.5kg
9 Hang power cleans @ 70/47,5kg
6 Front squats 70/47,5kg
30 Crossovers*

• These are single crossovers, not DU crossovers

A2. 7-minute AMRAP

4 Shuttle runs*
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
8 Handstand push-ups
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
12 Toes-to-bars

Rest 3:00 b/t intervals

• 1 Shuttle run =(7.62m) out + (7.62m) back

Flow. A1 – A2 – A1 – A2

Feel. These are intended as fast, hard intervals that are still sustainable for the 7 minutes and can be repeated with only 3 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick a hard pace on the bike in A1 that still allows you to get right to work on the barbell. Target to keep the barbell to minimal sets, or even unbroken if possible. If you feel you need to break the sets, make sure to have a game plan and stick to it (11 + 1 DL right into HPC which could be unbroken OR 8+1, so the final HPC leads to front squats. Keep the front squats unbroken each round).
Find a fast, steady pace for the shuttle run and DB overhead lunges in A2, while also keeping the gymnastics to minimal sets or unbroken if possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.