Rest 75 seconds between sets. Try to go up a little weight from last weeks 4's, but not drastically, maybe 5% or so.
2A.) Row 3 x 300 m
2B.) Push Ups 3 x Max
3A.) Sprint 3 x 200 m
3B.) Pull Ups 3 x Max
Perform push ups immediately after row, rest 2 minutes after pushups. Record time and pushups performed. You can do ring push ups, add chains or any other variation you want. Do the same for the run/ pull up sets.