A.  Every 4:00 minutes x 4 sets:

Run 400 meters

12 BB Front Rack Alternating Step-ups (24/20) (95/65) (total reps)

Then right into:

Every 4:00 minutes x 4 sets:

Bike x 19/15 Calories

15 Ground to Overhead with Plate (45/25)

Then,

Cash out for time:

500 meter Row as fast as possible.