4 intervals

A1. AMRAP 7
200m Run
8 Devil’s presses @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

A2. 2 x AMRAP 3:30
500m Row
+
AMRAP in the remaining time
8 DB Thrusters @ @ 2 x 22.5/15kg
8 Toes-to-bars
– Recover for 1:30 between AMRAPs –

A3. AMRAP 7
200m Run
8 DB Clean and jerks @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

A4. 4 x AMRAP 1:45
250m Row
8 DB Thrusters @ 2 x 22.5/15kg
Burpees over the rower in the remaining time
– Recover for 0:45 between AMRAPs –

— 4:00 active recovery (easy machine of choice) between A1-A2-A3-A4 —

Flow. A1 – A2 (2 x AMRAP) – A3 – A4 (4 x AMRAP)

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up more than last week. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity, then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Increase your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.
DB Devil’s presses/DB thrusters → 15/10kg