RED
E5MOM for 30:00:
Run 400m
12 Chest to bar Pull Ups
20 ABMAT Situps

WHITE
E5MOM for 25:00:
Run 300m
10 Pull Ups
15 ABMAT Situps

BLUE
E5MOM for 20:00:
Run 200m
10 Ring Rows
10 ABMAT Situps

SPRINT each round. CTB sets should be less than 2 sets each time or scaled appropriately.