Part 1: EMOM 10 – DU/SU 30 on/30 off
Part 2: Partner WOD, 1 mile run, 2000m Row.
Break up equally, One works at a time, Break up anyway.
Notes: Stimulus = speed and endurance. You should be faster than your 800m run and 1000m row times combined. With a partner and rest intensity should be high.