1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:
Min 1:  Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs
Min 2:  Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3:  Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…
1:00 Hard pace on Bike/Row/Ski

EMOM x 15 MINUTES
MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 - MAX Double Unders
MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

IN TEAMS OF 2...

AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1's feet. P2 works for minute 2 while P1 holds P2's feet...and so on alternating minutes until the end of the AMRAP.