Hold one, hold all.
Split class into two teams. Each team has an assault bike. One person completes 10 calories on the bike while the rest of the team performs a static hold. Once 10 calories are completed the other teammates complete 5 reps of a specific movement. Then a different teammate rotates to the bike. After the entire team has had a turn on the bike the team runs 200 meters then starts on a different static hold and movement. There are three static holds and movements which are as follows:
Round 1- static hold is holding a plate overhead (35/45) - movement - power snatch (75/115)
Round 2 - static hold is hanging from pull up bar, - movement - strict pull ups
Round 3 - static hold is a hollow hold, - movement - hand stand push ups