In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Hang power snatches @ 61/43 kg
10 Bar-facing burpees

– Rest 5:00 before part B –

In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Overhead squats @ 61/43 kg
10 Toes-to-bars

– Rest 5:00 before part C –

In a 15-minute window

BikeErg for distance**
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
7 Thrusters @ 61/43 kg
2 Rope climbs

• You can replace this bike with a ski if you want ** You can replace this bike with a row if you want

?ace. The overall intent is to move fast in the “buy-ins,” then maintain a steady, hard pace on the bike (or other machine if you choose). Aim to stay close to your FTP20 pace from the bike profile (or pace you think you could keep for 20:00 max effort on the bike. With the intervals being 15-minute each, it’s likely you’ll need to back-off a little from this pace to stay consistent.
Adaptation. Improve your ability to change paces (from buy-in to bike), build your bike-specific endurance, and improve your body’s ability to transport and utilise oxygen efficiently.
Feel. The buy-ins should get your HR up, effort will increase as you get deeper into each interval (but aim to keep your pace). These should get hard on the final 5:00 (or so) of each interval.

Barbell → 52.5/35 kg or 43/30 kg, weight you can stay unbroken with.