For time

Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.

For time: 5,000-meter air bike 30 kettlebell hang cleans 200-meter kettlebell farmers carry 3,000-meter air bike 20 kettlebell hang cleans 100-meter kettlebell farmers carry 1,000-meter air bike 10 kettlebell hang cleans 50-meter kettlebell farmers carry 500-meter air bike ♀ 26-lb kettlebells ♂ 35-lb kettlebells

For time: 3,000-meter air bike 20 dumbbell hang cleans 150-meter dumbbell farmers carry 2,000-meter air bike 15 dumbbell hang cleans 75-meter dumbbell farmers carry 500-meter air bike 10 dumbbell hang cleans 50-meter dumbbell farmers carry 250-meter air bike ♀ 10-lb dumbbells ♂ 15-lb dumbbells