Row 4x 4:15 work /3:15 rest 

*during each rest period, perform one round of the following
10 half-kneeling one arm KB press (each side; 35lb KB)
20 abmat butterfly sit-ups

Intervals 1-2: 24spm @ 2k plus 12
Intervals 3-4: 26spm @ 2k plus 8

Finished with 3 sets of: 

30 banded pull-aparts
30 banded push downs