First Station:
EMOM 12 (40″ON /20″OFF)
1 Min: Air Bike
2 Min: Barbell OH Lunges (20/15)

Rest 2 Min

Second Station:
EMOM 12 (40″ON /20″OFF)
1 Min: Row
2 Min: Sled pull (moderate weight, fast lanes)

Rest 2 Min

Third Station:
EMOM 12 (40″ON /20″OFF)
1 Min: Ski Erg
2 Min: (GHD) Sit-up