6-10 intervals of 180 sec on-120 sec off, alternating between A1 and A2.

A1.
In a 3 min window 400 m run, then in the remaining time AMRAP of ladder 2-4-6-8-10... toes to bar, burpee (goal to finish round of 8)
A2.
In a 3 min window 500 m row, then in the remaining time max rounds of 6 pull ups, 9 push ups, 12 boxjumps or. 5 Handstand Pushups, 10 Pistols, 15 Pullups (goal to get as far as possible into the second round)