EWOD 1 (2 pts): 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.

EWOD 2 (2 pts/4 pts): Time Trial: Run 5K or 10K

EWOD 3 (3 pts): Choose ONE of the following 
Bike: 10M @ 85%
Run: 10k @ 85%
Row: 10k @ 85%
Ruck: 2k @ 85%

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