8am Endurance
Teams of 2
Row 5000m
switch every 500m This is will take about 20 minutes

or Individual Wod
Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird

 

9am
Warm up
Run 1 mile
Strength- 5×10 strict dumbell presses

Wod
20 minutes
5 pull ups
10 push ups
15 squat

 

10am partner chipper 30 minute cap
Row 1500M
100 wall balls
80 ring rows
100 sit ups
80 Kb swings
100 Doubles
80 slam balls
100 walking lunges
80 dumbbell snatches