Every 8 minutes for 40 minutes (5 sets for times):

500m row
15 burpee box jump overs (24/20)
400m run

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.