** 4 Rounds of intervals**

A1. 4-minute AMRAP

Row 500m
+
AMRAP in the remaining time of:
8 Power clean and jerks @ 42.5/30kg (95/65lbs)
8 Pull-ups
8 Bar-facing burpees

Rest 2-minutes before A2

A2. 2-minute AMRAP

400m Bike
+
AMRAP in the remaining time of:
6 Overhead squats @ 42.5/30kg (95/65lbs)
6 Toes-to-bars

Rest 2-minutes before A1

Flow. 4 Rounds of A1 + A2 ( = 1 round is both A1 and A2)

The intervals today are split into sets of 4 and 2-minute pieces. Both intervals have a Ergo buy-in to start. Your goal with the buy-in is to push to a hard pace, that would not be a sustainable pace for doing the entire interval, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. Aim for unbroken sets on the barbell and gymnastics, but break into smart sets as needed to sustain your pace.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.