Engage

As usual this is a simple couplet. Sprint hard, pull fast.

Sprint on bike should be no more than 20 seconds on round one, ideally 15 seconds as the subsequent sets will be slower most likely.

Move immediately into an aggressive rope pull (superrope if possible to minimzie rest), that pushes you to feel close to failure by last couple pulls but isn't so heavy that you can't complete it.

Rest adequately to keep intensity high. Continue rounds 'until you're good'!