5 Intervals, alternate A1 / A2

A1. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Burpee pull-ups
8 (cal) SkiErg
8 Shuttle runs*
* 1 shuttle run = 7.62m out + 7.62m back

A2. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Deadlifts @ 102.5/70kg
8 Box jump overs, 24/20″
8 Handstand push-ups

– Rest 3:00 between intervals –

Score #1. Total BikeErg calories
Score #2. AMRAP results

Pace. The intervals today are 5-minute pieces that each begin with a 1:50 BikeErg buy-in. Your goal with the buy-in is to push a very hard effort that would not be a sustainable pace for doing the entire 5-minutes, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. You can break the deadlifts and HSPUs as needed to avoid any longer breaks.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).