Part 1:
Row 10 minutes for max swapping when ever you require
Part 2:
Double helen
Run 400m each
21 Kettle bell swings (Over head) 16/12 each
12 Pull ups each
Repeat 3 times
One partner completes their part the other rests. Time is when last person finishes last pull up.
Extras: 4x 20 Cal air dyne rest 3 minutes between efforts