Run/Row: push pace = 6:30min mile pace, all out is 5:00 pace, rowing sub 1:40 500m pace

1min push pace
.1 mile all out
100m row
1min push pace @ 2% Inc
.1mile all out
150m row
1min push pace @ 3% Inc
.1mile all out
200m row
1min push pace @ 4% Inc
.1mile all out
250m row

Then:

100 burpee + pullups