You are riding for 3 minutes & 1 minute to see your average Watts (power output).
To set this up on the Assault Bike do the following
-Click Target Time
-Set for 3 or 1 Minutes
-Ride for 3 or 1 Minutes
-Rest 5 min b/w efforts
-At the end of the time the monitor will show you your average watts
-WRITE that number down

You Go I Go

4 rds for time TC 15 min


8 MU

8 OHS 40/60 kg

80 DU
16 pistol squats


REST 3 min

8 shspu 

8 strict ring pull-up / 8 rMU

16 T2rings

16 Front Squats
REST 3 min


200m Run

20m hs walk / 40 Shoulder taps 

10 Power Snatch 40/60kg

20 ghd sit ups

40-60 Minute Bike, Row or Run

5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Every 2.30 min 6 rounds
Snatch 75-> 100%

3 Rounds:

2:00 Machine or 400m jog
10 Small Kip Swing
5 Back Squat
5 Shoulder Press
5 Snatch Deadlift
5 Muscle Snatch

For time:

40 Back squat
75 Single under
7 Knee raise
75 Single under
7 Knee raise
30 Front squat
75 Single under
7 Knee raise
75 Single under
7 Knee raise
20 Lunge steps

in 20 min find your daily
front squat 1RM
mark 3 of your heaviest

EMOM 20

1 min : Echo Bike Calories
2 min : 15 GHD Sit Ups

-The Goal here is to accumulates as many calories as possible on the echo bike across the 10 rounds.

In Team of 2
Buy in: 150 DU (YGIG)

10 sets
5 kipping Pull up
10 KB goblet box step up@24/16kg-50cm
15 KB russian swing@24/16kg

Buy out: 1500 m Row (YGIG)

Timecap: 30 mins