Warm up
1 set with each machine
:40 easy
:20 moderate
:40 easy
:20 mod/fast
:40 easy
:20 fast
rest 1 min bwn machines

Metcon@60-70% effort OR 75-85% effort you choose
4-5 sets of
1000/850m bike erg
rest 1 min

500/425m ski or rowing
rest 1 min
400m run
rest 2-3 minutes

Cool down
5-10 minutes walking