3 Sets of Intervals

A1. AMRAP 4

400m Row
8 Bar muscle-ups
16 Thrusters @ 43/30kg
Row for distance in the remaining time

A2. AMRAP 4

1000m Bike Erg
12 DB Devil’s presses @ 2 x 22.5/15kg
24 Box jump overs, 24/20"
Bike for distance in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are progressing to 4-minute intervals this week. You will have to adjust the pacing to keep your output through the intervals. It might be hard to get back to the machines. The main point is to keep working through the interval, whether you get there or not (BUT adjust the movements if you are not making it there).

Bar muscle-ups → reduce reps (4 or 6) → Jumping bar muscle-ups with hip snaps (4 or 6) → Chest-to-bar pull-ups (8 or 12)
DB Devil’s presses → reduce reps (8)