"Today we have 2 quick 4 min AMRAPs with some rests between.
You may have the urge to sprint through these given that it's only 4 minutes, but don't. Sprinting for 4 minutes with a 1 minute rest is not a recipe for success.
Hold a slightly faster pace than you would if this was a 16 minutes AMRAP (total work time), and keep your breathing rate high. If you feel good starting your second time through, speed up and beat your scores from the first set.
Keep sets unbroken, and technique tight through all 4 bouts. This should dictate your weight for the Swings."