W1: 100m sprint, 10 pass throughs rest 1min (x5) W2: Sprint for 1min , walk for 30 sec (x8) keep your pace +/- 10 sec between sets

W3: 3 mile run, 5 rope climbs, 1000m row, 2 monkey bars, 10 tire flips, 200m farmer carry (walk), 50m tire pull, (Optional Spartan Racers) finish with a 3 mile run if you have time....