6 Intervals

A1. 3-minute AMRAP
10 Shuttle runs*
10 DB thrusters @ 2 x 22.5/15kg
10 Pull-ups
* 1 shuttle run = 8m + 8m ( = there + back)

A2. 3-minute AMRAP
4 DB Devil’s presses @ 2 x 22.5/15kg
8m DB front rack walking lunge @ 2 x 22.5/15kg
12 Box jump overs, 24/20″

Rest 3-minutes b/t intervals

Flow. A1 – A2 – A1 – A2 – A1 – A2

These are intended as fast, hard intervals that are still sustainable for the 3-minutes and can be repeated with 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Aim to keep the DB work and pull-ups unbroken as much as possible each time, and maintain a fast, hard effort on shuttle runs and box jump overs.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.