WOD 1: 50m sprint/rest 20sec/100m sprint/rest 30sec/200m sprint/rest 1min/sprint 400m/rest 2min/sprint 400m/rest 2min/ sprint 200m rest 1min/100m sprint/rest 30sec/sprint 50m WOD 2: 30min run for max distance

WOD 3: run 1 mile/2 rope climbs/run 1 mile/200m farmer carry/run 1 mile/10 tire flips/1 mile run 200m pinch hold carry/run 1 mile/2 rope climbs

 

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