Thursday 9th January
| A. 3 x 500m Row |
| Rest approx 1:1 |
| B. For time: |
| 30 x KB Swings (24/16kg) |
| 30 x DU |
| 400m Run |
| 20 x KB Swings |
| 20 x DU |
| 400m Run |
| 10 x KB Swings |
| 10 x DU |
| 400m Run |
| A. 3 x 500m Row |
| Rest approx 1:1 |
| B. For time: |
| 30 x KB Swings (24/16kg) |
| 30 x DU |
| 400m Run |
| 20 x KB Swings |
| 20 x DU |
| 400m Run |
| 10 x KB Swings |
| 10 x DU |
| 400m Run |
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