W1: (SI) 50m Sled push sprint/100m sprint (x5) start with a sled push and end with a 100m sprint, rest 90sec W2: (LI) Run/Swim or Bike for 10min @80%, rest 2min (x4)

W3: (TT) 1000m partner row then..... 200m sled push/10 rope climbs/200m farmer carry/20 T2Rings/200m sled push/100m tire flip/200m farmer carry....finish with a 1000m partner row (one person rows while the other person holds in the plank position)