Warm-up:: 3x3min Assaultbike with increasing speed, 1 min mobility between rounds, movement wu for burpee + c2b

A: 3xEvery 4 min:

21/18 Cal Assault bike
10 bench over burpee
10 c2b

Fast assault + steady pace on burpees + unbroken c2b

Cool-down: Easy assault for 10 min + 10 min mobility