Today is all about consistency under fatigue. Can you do as well on the second and third round as you did on your first? With 3 minutes of rest between rounds, the hope is "yes". Which means if three minutes isn't enough time to recover between rounds, you went too hot. Pick a pace on the rower that might be around a 2k, and then make up those few seconds on that last effort sprint on the run. Today's gonna hurt anyway, so make it hurt more.