3 sets each. 1:1 work:rest ratio. 2min rest btw sets.
50s at 55 RPM
40s at 60 RPM
30s at 65 RPM
20s at 70 RPM
20s at 75 RPM
20s at 80 RPM

For time:
100cal Assault bike
- Keep a steady pace

3 rounds of:
34/30 cal Assault bike
Rest 1 min
34/30 cal Ski
Rest 1 min
34/30 cal Row
Rest 3 min

3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds

2min ON / OFF
1. 55rpm
2. 60rpm
3. 65rpm
4. 70rpm
5. 75rpm

OFF = easy pace
Post total calories

For time with partner:
100cal Assault bike
10 Alt. 1 arm DB hang clean + STOH 20/15kg

PARTNER A does assault bike, while PARTNER B completes 10 alt. DB hang cleans + STOH. When partner B has completed all 10 reps, make a flying switch and continue like this, until 100cal assault bike is done! You can pedal the bike only when the other partner is moving the DB.

• Rest the same as your work

For time:
200cal Assault bike
200cal Row
200cal Assault bike

1h of Assault bike for calories.