EMOM -every 3 minutes x 7 rounds:
*Every 3 minutes complete the series for a total of 7 rounds. Start at minute 0, then minute 3, minute 6.. etc until you complete a total of 7 series.
-Scale the run to 300m, switch the run to a 25 cal assault bike or 400m row.
-Instead of T2B you can do knee tucks from the rig or :30 plank hold.
-Another option would be to make the workout an amrap–21 minutes and complete as many cycles as you can in that allotted time.