For the ball slams, use a load that you can cycle each round unbroken. For the Ring Pushups, get your body as parallel to the ground as possible. We used KB Snatches to increase the difficulty level slightly over a swing. It should take you a little longer to get through the workout since the turnover rate is slower, PLUS, you are doing double the reps.
4 rounds, 3 minutes each:
15 Toes to bar
30 Wall ball
Max calorie Assault Bike
– rest 3 minutes between rounds-
NOTE: Goal is to get as many calories as possible. Try to be on the bike by the at least 2 minute mark each round.