AMRAP 6

400m Bike ( 200m Run )
8 DB snatches, alt @ 32.5/22.5kg
12 Chest-to-bar pull-ups

2 x AMRAP (3:00 work / 1:00 rest)

20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups
* Continue from where you ended on the AMRAP on the 2nd interval

4 x AMRAP (1:30 work / 0:30 rest)

400m Bike ( 200m Run )
+
Max reps in the remaining time of:

1 – DB snatches, alt @ 32.5/22.5kg
2 – Toes-to-bars
3 – Box jump overs, 24/20″
4 – Handstand push-ups

8 x AMRAP (0:45 work / 0:15 rest)

1/5 – Bike for distance ( Run )
2/6 – DB Snatches, alt
3/7 – Row for calories
4/8 – Box jump overs, 24/20″

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at end of each set.

DB Snatches → Lighter DB (e.g. 22.5/15kg ) , intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs