Every 3min for 27min
-Alternate btw A, B, C

A. 250m Row
    16 Plate G2O(45/25)
     8 Push up over plate

B. 200m Run
    24  Box Step Up w/ plate
    24 plank plate taps(with hands)

 C. 50 DU
      8 Sit Up plate press
     16 Reverse lunge w/twist w/ plate