"BikeErg Lactate Threshold"

7 Sets
45 Sec at RPE7 
3 Min at RPE3
*No rest between sets.

"Iceberg"

Freedom (RX'd)
Teams of 2
10-8-6-4-2 
Rope Climbs (15ft)
100-80-60-40-20m
Sled Push (3x45/2x45)
*Split as needed*

Individual Option:
5-4-3-2-1
Rope Climbs (15ft)
50-40-30-20-10m
Sled Push (3x45/2x45)

(KG conv 60/40)

Independence
Teams of 2
10-8-6-4-2 
Rope Climbs (12ft)
100-80-60-40-20m
Sled Push (2x45/1x45)
(KG conv 40/20)

Liberty
Teams of 2
10-8-6-4-2 
Zombie Rope Climbs (15ft)
100-80-60-40-20m
Sled Push (1x45/empty)
(KG conv 20/empty)