4 Rounds, each for time

800m Run ( 2000m Bike Erg )
20/15 (cal) Air bike
10 Front squats @ 84/61kg
50 Double-unders

– 2:30-4:00* Air bike @ easy (RPE 2-3/10) for recovery between rounds –

• If at 2:30 you’re not yet ready to hit the next round with good intensity, you can continue to air bike up to 4:00 for more complete recovery

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 movements were selected to build fatigue in the legs.
The intent with the active rest and variable (2:30-4:00) rest interval is to work on your recovery. The goal is to a) find a pace where you’re actually recovering (vs too fast OR slow), and b) start the next round as soon as you’re ready (but not sooner).
Pace. Hard but repeatable pace. It’s ok if the first round is the fastest and you slow down a little, but the aim is to be consistent across the rounds. 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 work and recovery capacity. Improve lactate clearance.

Front squats → 75/55kg, 65/45kg, 52.5/35kg, weight that is challenging but you can do unbroken if you pus