AMRAP 40

1000m Row
+
5 Rounds
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats
+
2000m BikeErg
+
15-12-9
Toes-to-bars
DB snatches, alternating @ 22.5/15kg
Box jump overs, 24/20″

Overview. Today’s session is a 40-minute AMRAP. Pick a pace from the outset that you can sustain for the entire duration of the AMRAP while still being able to maintain short rest and transition time.
You should be able to hold your pace on the Row and BikeErg and match your effort on proceeding rounds. Aim to keep the work unbroken as much as possible in the triplets. Find a pace where you can continuously move using the transitions as your rest.
The overall feeling should be that you’re working hard and your HR is high, but you’re still staying in control, not going over the line of no return.
Adaptation. Improve your durability in long workouts while working on key movement skills.

Session RPE/Feel. 7-8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though you’re likely to start off a bit too hot, this is ok).

Movement options.

Chest-to-bar pull-up → Pull-up