2RFT:
35cal AB
1min Rest
30cal AB
40s Rest
25cal AB
30s Rest
20cal AB
20s Rest
15cal AB
2min Rest

30 Rounds for cals:
30sec Assault bike sprint
30sec Rest

20min Assault bike for cals.

Every 5 min for 30 minutes:
50/40cal Assault bike

5x
Every 2min:
15 cals

Go hard, you should really feel it!!! Not all out, but hard!! Try to keep the same pace on every round.
Post your lowest watts

3 Rounds for time:
20cal Standing assault bike
10 Box jumps 60/50cm
20 Hollow rocks

For time:
10-20-30 Assault bike
30-20-10 Box jumps 60/50cm

For time:
3 sets total (15 rounds):
5 Rounds
15cal Hard
5cal Easy
3min Rest btw sets. No rest btw rounds.

5x
In 6 minutes:
300m Skillmill run
30cal Assault bike
Remaining time row for calories.
Rest 2min
Score total calories.

6x Every 5 minutes (30min):
15cal Row
15cal AB
15cal Ski-Erg