Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post rounds completed to comments.
Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.
Beginner Option / Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy
1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.