Efficiency is just Intelligent Laziness.

14 Minute EMOM

Minute 1- 3 Weighted PushUps + 5 Clap PushUps

Minute 2- Max Distance Bike Ride

Then;

6 Minute EMOM

Minute 1- 30M Waiter Carry

Minute 2- 30 Rope Slams

Then;

5 Minutes (NonStop)

8 Sit-ups

6 Vups

4 PushUps

20 M Bear Crawl

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.