2 sets of Intervals

A1. 3 x 4:00 AMRAP

10 DB snatches, alt @ 22.5/15kg
10 Toes-to-bars
10 Box jump overs, 24/20″

A2. 3 x 4:00 AMRAP

16 Wall balls @ 9/6kg
8 Burpee pull-ups
36 Double-unders

Rest 2:00 between intervals

Rest 4:00 – 6:00 between A1 and A2

Flow. Do all intervals of A1 then all intervals of A2

These are intended as fast, hard intervals that are still sustainable for the 4 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
Aim to keep the DB snatches, toes-to-bar, wall balls and double-unders unbroken while maintaining a fast, steady pace on the box jump overs and burpee pull-ups. Use your transitions as rest and then get straight to work.