Find 1RM of

Power snatch

A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio

E4MOM for 16 min:

400 m run
15 kb swings
40 m sled push

X2GT

Front Squat

6 x 2 @ 80%

Bench Press

6 x 2 @ 80%

Front Squat

2 x 2 @ 100%

3 or 4 Rounds, each for time*

500m Row
40/30 (cal) Echo bike
500m SkiErg
Go every 10:00

• Your score is the slowest time on any round