4 intervals

In a 7:00 window

21/15 (cal) Row
15 Thrusters 50/35kg
9 Chest to Bar pull-ups
+
Row @ 70-85 %FTP20 for the remaining time

Rest 4 minutes

In a 7:00 window

21/15 (cal) BikeErg
15 Chest to Bar pull-ups
9 Thrusters 50/35kg
+
BikeErg @ 98-102%FTP20 for the remaining time

Rest 4 minutes