A 1 1/4 front squat is taken from the rack, then you go to the bottom of your squat, come up to just below or at parallel, then bounce back to the bottom and all the way back up. This trains coming up from the bottom of a clean. Do three heavy sets of three (which will really feel like six squats)
Then get in teams of 3 and row as many meters as possible in 12 minutes. Switch off after every 150 meters and maintain the same order.

Strength

1 1/4 Front Squats
3, 3, 3

Conditioning

In teams of 3, row AMAP (as meters as possible) in 12 minutes.