4 Intervals

A1. AMRAP 8
500m Row
10 DB Shoulder to overheads @ 2 x 22.5/15kg
10 Toes-to-bars
10 DB Squats @ 2 x 22.5/15kg

A2. AMRAP 8
200m Run
5 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
10 DB Box step overs, 20″ @ 2 x 22.5/15kg

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible (perhaps exception of toes-to-bar in 1-2 sets) on both A1 and A2. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. Improve your understanding of intensity control (pacing) in longer intervals, build your threshold capacity.