4 intervals, alternate A1/A2

A1. In a 6:00 window

For time
21 Thrusters @ see options
15 Toes-to-bars
9 Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 6:00 window

For time
16 DB snatches, alt @ see options
12 Box jump overs, 24/20″
8 Lateral burpees over the DB
+
BikeErg @ 98-102%FTP20 for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Intent. Go HARD on the triplet on each interval (the 1st part is always for time and needs to be a sprint), then get straight on the bike and hold on to a fairly challenging pace (NOT faster than the prescribed % of FTP20).
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).
Weight options. You should be able to do all sets unbroken, choose the weights accordingly.

Thruster. 43/30kg, 52.5/35kg
DB snatch 22.5/15kg, 32.5/22.5kg