Row 3k
Every 2 mins get off rower and perform 10 burpees over the rower until 3k is complete
20 min cap
Rest 3 min
Then
Double Unders-Max reps in 1 min
Rest 1 min
Ab-Mats-Max reps in 1 minute
Rest 1 min
HSPU-Max reps in 1 min
Rest 1 min
Repeat 3 rounds