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
3-4 sets of
2000/1700m bike erg
rest 1 min

1000/850m ski or rowing
rest 1 min
800m run
rest 2 min

Cool down
3-5 min recovery bike / air bike / jog&walk