The goal of this piece is breathing/pacing. Think 80% effort. Athletes should try to sustain same wattage on AB (ie. Guys 316+/252+) and 500m splits on the rower (Guys sub 1:55/Ladies sub 2:10). Pacing suggestion are for intermediate-advanced athletes. Beginner athletes can worry more about moving consistently and less about data on the AB or Rower.
WOD
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest
Extra Credit
5:00 of Static Stretching