Tuesday
Row 300m @ 90% effort
30 sec FLR on Rings
rest 60 sec
x 6
rest 5 min
Air Bike 70 sec @ 90% effort
10-20 sec L-sit Hang from Bar
rest 60 sec
x 6

amazingly every round took me the same amount of time...1:47. got done with the row in 1:07 then 10 seconds to transition to the rings.

air bike.
1)16 cals, :20 sec
2)20 cals, :20 sec
3)16 cals, :20 sec
4)17 cals, :20 sec
5)17 cals, :20 sec
6)19 cals, :20 sec