3 rounds for quality:10/10 Single leg RDL holding a kettlebell in the opposite arm of the leg that is planted

:30 GHD Sit-up hold at parallel 

:30 Hip extension hold at parallel 

Then 
Every minutes, for 30 minutes (6 sets) for times:
Row 500 Meters

12 Burpee Box Jump-Overs (24″/20″)

12 Pull ups

12 hand release Push-Ups