Every 5:00 x 4 sets:
2000m/1600m bike
-rest in remaining time

Intended Stimulus:

• Complete each interval in less than 4:00.
• Consider starting each interval at a moderate pace, then increasing your pace as you progress through the 2000/1600m.

​3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry
(50/35#)
100m DB Waiter Carry +
Farmer Carry

"Elm Street"
​2 SETS FOR TIME
10 Devil's Press (50/35)|(35/20)
400m Run
31 DB Sumo Cleans
300m Run
31 DB Floor Press
200m Run
31 DB Front Squats
100m Run
10 Devil's Press

-Rest 2:00 b/t Sets-

(Score is Total Time)

​For Time:
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

Intended Stimulus:

• 15:00-20:00 check Practice higher skill movements.
•  Keep the rope climb scaling and substitutions simple: 4-5 x strict pull-ups per rope climb rep
• Practice some version, even assisted, of the single-leg squat.