Metcon
For Time
30/24 calories of assault bike
15 burpee box get overs @120/100cm
10 sandbag over shoulder @70/45kg
rest 5 min
10 sandbag over shoulder
15 burpee box get overs
30/24 calories of assault bike

time target sub 5 min, cap 7 min.
keep air bike mod/fast , steady fast pace on burpees. Heart rate will be high, when starting sandbag over shoulders but fight for
them and dont give up too easily. It will be easier after 5 min rest to start with sandbag movement!