5 Intervals, alternate A1 / A2

A1. AMRAP 5
1:00 Row for calories
+
AMRAP in the remaining
3 Wall walks
3-6-9-etc. Burpees over the DB
12 DB Snatches, alternating @ 22.5/15kg ( Katariina 20kg )

A2. AMRAP 5
1:00 Row for calories
+
AMRAP in the remaining
3 Ring muscle ups
3-6-9-etc. Burpees to rings*
12/9 (cal) Echo bike

– Rest 3:00 between intervals –

Score #1. Total Row calories
Score #2. AMRAP results

Pace. The intervals today are 5-minute pieces that each begin with a 1:00 Row buy-in. Your goal with the buy-in is to push a very hard effort that would not be a sustainable pace for doing the entire 5-minutes, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. Aim for to keep sets unbroken on the rings and DB, and a steady, hard effort on the wall walks, burpees, and bike.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Ring muscle up → Bar muscle up → Seated ring muscle-ups Jumping bar muscle-ups → Banded bar muscle-ups