METCON
Every 3:00 x 12
Alternate Between:
1)
500/450m Row
10 Burpees

2)
20 Ring Row
10 Burpees

3)
30/21 Cal Bike
10 Burpees

4)
100 DU
10 Burpees

Every interval <2:40

SCALED
Scale reps to 70% or 50%