W1: 100m sprints (x10)rest 1min between sets. Maintain your speed within 5sec each round.W2: Swim/row/or run the following: 5min on 5min rest (repeat 5 times) W3: 45min partner AMOAP (as many obstacles as possible): Run 800m/400m pinch hold carry (35,25)/run 800m/100m tire flip/run 800m/2ea. rope climbs/run 800m/10ea. sledge hammer strikes/run 800m/200m barbell overhead walk (135,95)/run 800m * During the run you must climb over the wall once every 800m