Intervals Cycling, 26.02 km | 60:00

50 Box Jumps, 24 in 50 Alternating Dumbbell Hang Power Cleans, 50 lbs 50 Push-ups 50 Russian Twists 50 Double Dumbbell Push Jerks, 100 lbs 50 Double Dumbbell Front Squats, 100 lbs

Intervals Run, 10 km | 49:05

Sets 1 Power Clean + Hang Squat Clean + Front Squat + Split Jerk | 135 lbs 1 Power Clean + Hang Squat Clean + Front Squat + Split Jerk | 155 lbs 1 Power Clean + Hang Squat Clean + Front Squat + Split Jerk | 175 lbs 1 Power Clean + Hang Squat Clean + Front Squat + Split Jerk | 185 lbs

Every 1 min for 20 mins, alternating between: 10 Strict Handstand Push-ups 20 Wall Balls, 20 lbs, 10 ft 15 Toes-to-bars Rest 1 min

5 rounds of: 20 Dumbbell Front Rack Lunges, 100 lbs 20 Push-ups 20 AbMat Sit-ups

Intervals Cycling, 25.02 km | 60:00

1 round, 2 mins per station: Box Jump, 24 in | 49 Rest 1 min Alternating Dumbbell Snatch, 50 lbs | 56 Rest 1 min Dumbbell Goblet Squat, 50 lbs | 51 Rest 1 min Burpee | 32

20:00 AMRAP: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

Intervals Run, 11.62 km | 60:00

Every 30 secs for 4:30, alternating between: L Side Plank R Side Plank Russian Twist, 20 lbs

15:00 AMRAP: 60 Double Unders 10 Wall Balls, 20 lbs, 10 ft 20 Double Dumbbell Deadlifts, 100 lbs

Row, 500 m 30 Push-ups Row, 1000 m 20 Push-ups Row, 2000 m 10 Push-ups

Intervals Cycling, 25.47 km | 60:00

40 AbMat Sit-ups 40 Alternating Dumbbell Hang Snatches, 50 lbs 30 AbMat Sit-ups 30 Alternating Dumbbell Hang Snatches, 50 lbs 20 AbMat Sit-ups 20 Alternating Dumbbell Hang Snatches, 50 lbs 20 Walking Lunges 20 Dumbbell Front Squats, 50 lbs 30 Walking Lunges 30 Dumbbell Front Squats, 50 lbs 40 Walking Lunges 40 Dumbbell Front Squats, 50 lbs