4 Intervals

A1. AMRAP 4:00
6 KB Hang clean and jerks @ 2 x 24/16kg
12 Burpee box jump overs @ 24/20″
18/14 (cal) Echo Bike

– Rest 4:00 –

A2. AMRAP 4:00

Buy-in: 500m Row
+
12 – 9 – 6 – 3*
KB front squats @ 2 x 24/16kg
Strict handstand pushups
* IF you finish the round of 3s, Row for distance in the remaining time

– Rest 4:00 –

Flow. A1 – A2 – A1 – A2