8 x 2 min/ 2min off. (alt times intervals, A+B+A+B+A+B+A+B)
A. Calories rowing and front squat @50/35kg (rx+ 60/40)
Rep scheme : 3-6-9-12-15-18-21-18-15-12-9-6-3
B. Burpee box step overs + 1 arm DB hang clean&jerk @20-22,5kg / 25-35lbs db.
Reps scheme : 4-6-8-10-12-14-16-14-12-10-8-6-4 (so start come down from 16rep round (split db movement reps 50/50 so 16reps= 8+8 reps/side)
You continue from there where you finished last round so mark it! Fox example if you did 3-6-9 reps of cal row and thrusters on first interval, on second time when you start doing it 12 reps is the first to complete.
Keep your own good working speed and find balance to be able to go on true that 2 min working time. IF you start 100% speed its dead end probably. Unless you are superhero.
Again take a good warm up for this and cool down after workout.