Endurance.

Warm up Row or AAB.
5min 30sec easy. 30sec moderate.

Rest 3min.

20min Amrap
500m/400m Row/1km/0.8km AAB (Alternate each rd).
20 (switch arms every 5 reps) Hang KB P.Clean 24/16kg.
30 Ab mat sit up.

Cool down
5min easy Row/AAB.