For Time

Teams of 3
Divide row evenly, switching every 200m. These will be sprints. Teammates help each other on and off the rower.
Divide the rest of the work evenly with one athlete working at a time
Run together

(Comp & Fitness)

1200m Row
Then

5 rounds
30 Pull-ups
30 Jumping Lunges
30 Ring Dips
30 Burpees

Then
400m Run

(Bootcamp)
1200m Row
Then

5 rounds
30 Pull-ups
30 Lunges
30 Box Dips
30 Burpees

Then
400m Run