800m run
into
25 ft inch worm
25 ft elbow to instep
:30 bar hang

3 sets:
500m row @ (:04, :03, :02 < 2k pace)
400 @ :03, :02, :01 < 2k pace
300 @ :02, :01, @2k,  2k pace
100 AFAP
rest 4 min btw
* cut :01 off pace per set

* 1500m per rd, 1st 500 will be moderate speed, 400m mod/fast, 300m fast, 200m faster, 100m sprint - rest as long as it takes your partner to do the same

20 min spin