1.
4x
In 2min (2min rest)
Row 20/15 Cal. Row
+
a) AMRAP Burpee-Wall Balls
b) 10/8 Cal. Assault Bike
c) 20m Sled Push (Heavy)
d) AMRAP Shuttle Run

2.
5x 90sec ON/120sec OFF

4x Rowing 250/200m + AMRAP Burpee over rower
and
1x Assault Bike 20/15 Cal. + AMRAP Burpees