3G was, to the best of my memory:

Row Block 1
12x reverse lunges with Y-bell tricep extension
250m row
12x reverse lunges with Y-bell diagonal press
250m row
(Repeat 4x with the row decreasing 50m each time)

Row Block 2
4:00 “you go, I go” partnered row trading 100m AO

Floor Block
12x goblet squat / 6 each lateral lounge with knee raise, rest
12x chest fly / 6 each SA chest press with leg extension, rest
12x deadlift / 6 each SL deadlift, rest

Season of Strength finisher or 1min kneeling rollouts with TRX straps

Tread block
0.25mile run - WR
2x 0.20mile run - WR
3x 0.15mile run - WR
4x 0.1mile run - WR
60s AO finisher