alt A1/A2

A1. For time
20/15 (cal) Air bike
20 Wall balls @ 9/6kg
20m DB walking lunges @ 2 x 22.5/15kg

A2. For time
20/15 (cal) SkiErg
10-20 Chest-to-bar pull-ups*
20m Burpee broad jumps

– 1:30 Air bike @ easy for recovery between intervals –
— 4:00 Air bike @ easy for recovery between sets —

Flow. Set #1: A1 – A2 – A1, longer recovery, Set #2: A2 – A1 – A2

• This is intended as a single unbroken set, if you get at least 10 (and up to 20) reps, move straight to burpee broad jumps. If you get less than 10, take a short rest and do another set until you get over the 10 reps.

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.