4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 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. 30/20kg, 43/30kg, 52.5/35kg