4 intervals, alternate A1/A2

AMRAP 4
8 Hang power snatches @ 43/30kg
12 Box jump overs, 24/20″
8 Burpee pull-ups
24 Air squats

AMRAP 4
BikeErg @ 110-115%FTP20

– Rest 2:00 between intervals –

Session overview. These are high intensity intervals with short rests. The aim is to keep moving and to the output high (adjust A1 movement options/rep scheme as needed for this).
Adaptation. Improve your aerobic capacity in a sports-specific context. Build your lactate tolerance.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). These should feel hard right from the first interval. Do your best to 1) keep moving on the AMRAP, 2) hold your pace on the bike.
Pace. Hard but sustainable pace on the AMRAP. Use the % avg. watts based on your Bike power profile on the bike. IF you haven’t done the Bike profile you can just hold a pace you think you could do for 12:00-14:00.