Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s @ 90% Watt

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Bike intervals

6 Rounds of:
4:00 min @ 75%
2:00 min @ 100%+

5-10 min cooldown

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Bonus:

Hanging from pull-up bar,
accumulate 3:00 minutes.

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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