4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

Deadlift 10-8-6-4-2 reps

3 rounds for time of:

400-m run

21 ring dips

2 legless rope climbs, 15 feet

Shoulder Press 5-5-5-5-5 reps

Push Press 3-3-3-3-3

Push Jerk  1-1-1-1-1 reps

20 minutes of:

500-m row

50 Squats, alternating

10 squat snatches  85/115

Run 5 Miles

Practice SLIPS for 20 minutes