"BikeErg Lactate Threshold"

18 Min at RPE3
-Rest 2 Min- 
12 Min at RPE3 
-Rest 2 Min- 
6 Min at RPE3

"Metcon"

Freedom (RX'd)
For Time:
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
30 Kettlebell Swings (70/53)
-Rest 2:30-
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
24 Kettlebell Swings (70/53)
-Rest 2:30-
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
18 Kettlebell Swings (70/53)
(KG conv: KB 32/24)

Independence
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
30 Kettlebell Swings (53/35)
Rest 2:30
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
24 Kettlebell Swings (53/35)
Rest 2:30
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
18 Kettlebell Swings (53/35)
(KG conv: KB 24/16) 

Liberty
300/250m Row
100ft bear crawl
30 Russian Kettlebell Swings (light)
Rest 2:30
300/250m Row
100ft bear crawl
24 Russian Kettlebell Swings (light)
Rest 2:30
300/250m Row
100ft bear crawl
18 Russian Kettlebell Swings (light)