5 Intervals

A1. AMRAP 6
800m Run
15 Power clean and jerks @ 83/61kg
SkiErg for calories in any remaining time

A2. AMRAP 6
800m Run
30 Bar-facing burpees
SkiErg for calories in any remaining time

A3. AMRAP 6
800m Run
45 Wall balls @ 9/6kg
SkiErg for calories in any remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A3-A2-A1

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. Pace your run so that you can get straight to work on the next movement. Do the PC+J as singles, aim to keep moving through the burpees without stopping and do the wall balls in 1-3 sets depending on your capacity. Overall we’re looking for a steady effort that’s repeatable (keep this in mind on the ski).
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout.