For time – Aerobic capacity

500m SkiErg
40/30 (cal) Air bike
500m Row

Pacing. The aim is to start hard and never slow down. It’s time to dig DEEP and see what you’ve got. Now that being said you won’t want to start so hard that you won’t finish.
Intent. This is a test of your aerobic capacity and ability to suffer. Set a challenging, yet realistic target and hold on. You should have a good idea of what’s doable if you’ve been hitting the interval sessions weekly.