sled
3R
-1 min backwards sled
-3 min rest
Start with an easy load. Increase load each time if you can keep moving
Then
3R
-30s backwards sled
-2 min rest
Increase weight each time if you can keep moving
Then 4R
30s forward sled
-2 min rest
Increase to heavy effort, It’s OK if you get a bit stuck by the 3rd round.