Every 2 minutes for 12 minutes: (2 Rounds)
1) 300/250m Row
2) 15/12 Cal Bike
3) 300m/250m Ski

EMOM 15 Min (5 rounds)
1) 15 Air Squats
2) 15 Ring Rows/ Bar Rows or Lat Pull downs
3) 20-25 sit ups

EMOM 12: (4 Rounds)
1) Prowler down and back
2) 15 push ups or floor press
3) :30 flutters or single leg hollow holds

Rest 2 minutes between segments