Metcon TC 35-45min
After you complete one distance do 3 sandbag clean over shoulder 68/45kg, or slamball clean over shoulder 16kg
Time for each distance, try to keep it with in these times for each distance
5:00/5:30 min per 1000m
2:30/3:00 min per 500m
1:15/1:30 min per 250m
This is a slow burn, let it be that and aim for perfect rowing instead.