6 rounds. Rest as needed between rounds. 

AMRAP DB bench press (15+ round 1). 

45 seconds max effort assault bike or row.

Go to failure on the bench and then immediately transition to the row or bike for 45 seconds max effort.

Score is total reps and total cals.

Bench Reps-Calories

22-15|18-16|17-16|19-15|15-15|20-15

Held average watts between 72-75 each round. You can really punish yourself in 45 seconds on the bike, especially knowing you have a couple of minutes of rest to follow.