For time: For time:
Partner Run, 1 mi
Row, 1600 m
Partner Run, 1 mi

Time cap: 30 mins 

split up work with partner

if not running – 100-120 cal or airdyne

Post workout 
3 rounds for quality of:
10 Weighted Barbell Hip Thrusts, pick load
20 DB Box Step-ups, pick load