Row should be an all out effort and consistent for all 5 rounds.
Men: < 1:45/500m pace
Women: < 2:00/500m pace
1) 300sec Ring Plank
2a) 3×1:00min Side Plank, Left
2b) 3×20 Hanging Knee Raise
2c) 3×1:00min Side Plank, Right
Sometimes effort will bring you to this place. If it does, embrace it, it often means you won the mental battle.