6 Intervals, alternating A1 & A2

A1. For time
500m Row
15 Thrusters @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Rest 2:00 before A2 –

A2. For time
400m Run
12 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
15 or 21 Chest-to-bar pull-ups

– Rest 3:00 before A1 –

Number of chest-to-bars. Choose a challenging of reps that you can still do in no more than 2 sets (with short rests). Check out the movement options as needed.
Flow. A1 – A2 – A1 – etc. until completed 6

Overview. Short, mixed intervals alternating between a row–thruster–burpee piece (A1) and a run–DB snatch–pull up piece (A2). These are intended as fast, but repeatable ( = not all out) intervals, with 2/3 minutes rest to help you reset. The key is holding consistent splits without falling off in later rounds.
Effort. Aim for ~8.5/10 RPE. Each interval should be tough but not an all-out sprint. You should finish breathing heavy but be able to match your pace after the rest. If your times fall off significantly, you’ve gone out too hot.
Feel. Expect leg fatigue from the row, thrusters, run, and shoulders/grip taxed by burpees, DB snatches, and C2Bs. Breathing will be heavy throughout, the challenge is starting each set at a good pace even when the fatigue starts to build.
Adaptation. Build aerobic power, barbell and gymnastics efficiency under fatigue, and repeatability at high effort. Develop grip and shoulder endurance, plus pacing control with limited rest.
Debrief.
– Were your A1 and A2 splits consistent across rounds?
– Which movement became the bottleneck for you, and why?
– Did you manage your C2B sets as planned, or did you have to adjust?
– How well did you use the rest periods to reset for the next effort?
– Name three things that went well and one thing to improve on for next time.
Movement options.
Run/Row → SkiErg 400m, BikeErg 800m, Air bike 1000m
Thruster → 35/25kg (75/55lbs), 30/20kg (65/45lbs) or 25/15kg (55/35lbs)
DB snatches → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs)
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups