Warmup:

12 min alternating  EMOM

150 m run

10 ground to overhead with bumper 50/25

150 m row

Workout:

In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches
10 Ring Dips, scale box dips

Rest 4 minutes then:

In 16 minutes do:

Row 1000 m
Remaining time AMRAP of:

30 sit ups

20 KB snatches

10 push ups