In teams of 2, complete for time:
8x400m Run Relay (4 each), then:
8x500m Row Relay (4 each).
5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate - show palms) at the top for a count. Rest as needed between sets.
Scale to 8x :15 sec ring support holds, or 5x5 with the just the negatives if driving out of the dip is difficult.