4 x 1000m row
1 min easy row between intervals

Every 30 seconds:

5 Single arm KB racked front squats

x 50 reps 

Every 40 Seconds:

5 Single arm KB racked front squats

x 50 reps

15 Minutes amrap:

30 Skips
10 Push ups/10 TRX rows
10 KB swings