"BikeErg Lactate Threshold"

3 Sets 
1 Min at RPE3 
1 Min at RPE4
1 Min at RPE5
1 Min at RPE6
1 Min at RPE7
1 Min at RPE8 
4 Min at RPE2
Total 30 Min

"Mordor"

Level 3 (RX'd)

6 sets:
1:00 Accumulated Plank Hold (Elbows)
1:00 Accumulated Top of Ring Dip Hold
-Rest as needed between sets-
-3:00 after completion-
-into-

50 Burpee Box Jump Overs (24/20)

Level 2
6 sets:
45-seconds Accumulated Plank Hold (Elbows)
45-second Accumulated Top of Ring Dip Hold
Rest as needed between sets
3:00 after completion
into
50 Burpee Box Jump Overs (20/16)

Level 1
6 sets:
30-seconds Accumulated Knee Plank Hold (Elbows)
30-second Accumulated Top of Ring Dip Hold (Toes touching the ground)
Rest as needed between sets 
3:00 after completion
into
30 Up Downs + Box Step Up (20/16)