3 Intervals

12-minute EMOM (0:45 work/0:15 rest)
1) BikeErg for calories
2) DB box step ups, 24/20″ @ 22.5/15kg
3) DB snatches, alt @ 22.5/15kg

6-minute BikeErg @ steady pace (5/10 effort)

12-minutes, go every 2-minutes (1:40 work/0:20 rest)

20/15 (cal) BikeErg
+
AMRAP in the remaining time
1) Wall balls @ 9/6kg (20/14lbs)
2) Burpee box jump overs, 24/20″
3) Shuttle runs 10m

6-minute BikeErg @ steady pace (5/10 effort)

12-minutes, go every 3-minutes
1000m BikeErg
30 Air squats
Toes-to-rings in any remaining time