3 Sets of intervals

A1. AMRAP 2

20/15 (cal) Row
12 Overhead squats @ 43/30kg
Pull-ups in the remaining time

A2. AMRAP 2

20/15 (cal) Echo bike
12 Power snatches @ 43/30kg
Toes-to-bars in the remaining time

A3. AMRAP 2

20/15 (cal) Row
12 Thrusters @ 43/30kg
Bar-facing burpees in the remaining time

– Rest 1:30 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard intervals that are still sustainable for the 2-minutes. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are reducing the within set rest by 0:30 this week, you will have to be careful with the pacing to keep your output through the intervals.
Aim to keep the work unbroken where possible on each interval and try to match your effort on each of the repeats.
The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.