9 x 4min ON, 1 min OFF.
Alternate between a, b and c.

A) 250m Row
+ amrap of
12 Abmat sit-up
6 WB 9/6 kg

B) 60 DU's
+ amrap of
12 DB snatch 30/20kg (6+6 alternating)
6 T2B

C) 15cal Assault bike
+ amrap of
12 Box over jumps 60/50cm
6 Pull-ups