4 intervals, alternate A1/A2

A1. In a 8:00 window

21/15 (cal) Row
15 Thrusters 60/42,5kg
9 Chest-to-bar pull-ups
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 8:00 window

21/15 (cal) BikeErg
15 Chest-to-bar pull-ups
9 Thrusters 60/42,5kg
+
Row @ 5km pace for the remaining time

– Rest* 4:00 between intervals –

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

Weight options. You should be able to do all sets unbroken

Thruster. 43/30kg, 52.5/35kg