METCON-E.M.O.M IN 40 MIN:

min 1= bike HARD for 40 sec
min 2= 12-15 weighted box step up(plate/DB/KB)
min 3= 10-12 burpee C2B/pull ups/ring row
min 4= REST
min 5= row HARD for 40 sec
min 6= 15-18 American KB swing (24/16 kg)
min 7= 10-12 burpee C2B/pull ups/ring row
min 8= REST

*athlete may start at min 1/min 3/min 5/min 7