For time with a 6 mins Cap followed by a 4 mins rest. x 4
48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row
Start back at the top on each 6 mins piece. The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins, that's bonus rest.
Try to recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down. Score is time for each interval, add +1 second to your time for any missed rep.