Part A

In 3s row 300m each x 4

1st at 1:50/2:00 pace
2nd at 1:45/1:55 pace
3rd at 1:40/1:50 pace
4th at sub 1:40 / sub 1:50 pace

Part B

In pairs
150 get ups (synchronised)
but OMEM complete:
Min1 – 10 x 1 arm thrusters 24/16kg each
Min2 – 10 x goblet squats 24/16kg each
Min3 – 16 x alt lunges
then repeat cycle until all get ups complete