3 Intervals, go every 12:00

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Toes-to-bars in the remaining time

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Chest-to-bar pull-ups in the remaining time

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Bar-facing burpees in the remaining time

– Once you peel yourself off the floor after the work intervals, get up on a BikeErg and pedal at an easy pace for the rest of the recovery interval. Do this after the final work interval as well.

• All thruster sets must be done unbroken

Weight options. 52.5/35kg, 43/30kg, 35/25kg

Session overview. These 3-minute intervals will challenge both your aerobic and anaerobic capacity. The intent is to go HARD and then hope that you’ll recover enough in the next 9-minutes. Each effort is a row sprint into a big set of unbroken thrusters and then we see what you’ve got on the bar/burpees.
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9-10/10, each interval should feel like you might not make it and if you do you might not recover in time for the next one. PUSH yourself and see what happens.
Pace. Faster than you’d like BUT with purpose, you’ll need to hit those thrusters unbroken AND have some left to keep moving till the end of the interval.

Rep scheme → If you cannot get at least 30-seconds in the final part, drop the row calories to 24/18.
Row → BikeErg/Air bike/SkiErg for same calories
Thrusters → see weight options
Toes-to-bars → Toes-to-rings
Chest-to-bar pull-ups → Pull-ups