5 Intervals, go every 8-minutes

A1. 5-minute AMRAP

18/14 (cal) Row
12 Box jump overs, 24/20″
6 Bar muscle-ups ( Use Band)

A2. 5-minute AMRAP
200m Row
12 DB snatches, alt @ 22.5/15kg
8 Handstand push-ups

A3. 5-minute AMRAP
500m Row
20 Line facing burpees
800m Bike
Max Line facing burpees in any remaining time

Flow. A1 – A2 – A3 – A2 – A1

Feel. These are intended as fast, hard intervals that are still sustainable for the 5 minutes and can be repeated on 3 minutes of rest.

Aim to keep a fast, hard effort on the Row and Bike and keep the bar muscle-ups, DB snatches, and HSPU unbroken as much as possible. Push to maintain a hard pace on the box jump-overs and burpees.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.