3 Intervals, go every 12:00

AMRAP 3
30/22 (cal) Air bike
15 Power snatches @ see options
AMAP Toes-to-bars in the remaining time

AMRAP 3
30/22 (cal) Air bike
12 Power snatches @ see options
AMAP Chest-to-bar pull-ups in the remaining time

AMRAP 3
30/22 (cal) Air bike
9 Power snatches @ see options
AMAP Bar-facing burpees in the remaining time

– Once you peel yourself off the floor after the work intervals, get up on a BikeErg and pedal at an easy pace for the rest of the recovery interval. Do this after the final work interval as well.

Weight options.
Heavy → 15 @ 52.5/35kg, 12 @ 61/43kg, 9 @ 70/47.5kg
Moderate → 15 @ 43/30kg, 12 @ 52.5/35kg, 9 @ 61/43kg
Lighter → 15 @ 35/25kg, 12 @ 43/30kg, 9 @ 52.5/35kg
Lightest → 15 @ 30/20kg, 12 @ 35/25kg, 9 @ 43/30kg

Session overview. These 3-minute intervals will challenge both your aerobic and anaerobic capacity. The intent is to go HARD and then hope that you’ll recover enough in the next 9-minutes. Each effort is a row sprint into a big set of unbroken thrusters and then we see what you’ve got on the bar/burpees.
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9-10/10, each interval should feel like you might not make it and if you do you might not recover in time for the next one. PUSH yourself and see what happens.
Pace. Faster than you’d like BUT with purpose, you’ll need to hit those thrusters unbroken AND have some left to keep moving till the end of the interval.