With a running clock
0:00-10:00
1000/800m row
75 dubs or 150 singles
50 DB push press 40/30

Rest remaining time

10:00-20:00
800m run
75 dubs or 150 singles
50 WB sit ups 20/14

Rest remaining time

20:00-30:00
2400m/1600m bike
75 dubs or 150 singles
50 alternating DB snatches 40/30