4 intervals

A1. In a 7:00 window
9 – 7 – 5
Deadlifts @ 102.5/70kg
Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 7:00 window
200m Run
40 Wall balls (unbroken) @ 9/6kg
+
BikeErg @ 98-102%FTP20 for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Intent. Go HARD on the triplet on each interval (the 1st part is always for time and needs to be a sprint), then get straight on the bike and hold on to a fairly challenging pace (NOT faster than the prescribed % of FTP20).
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Weight options. You should be able to do all sets unbroken, choose the weights accordingly.

Deadlift. 92.5/65kg

Run -> Row 250m