Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run/Row
10 Thrusters (45/33lbs)
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
Same as above. Modify as needed.