Jordan Casola, part of the 'new crop,' hitting Muscle-Ups at the Games.
50 Thrusters for time (M: 95 F:65)
Every minute, on the minute, stop and row 150m.
This is a simple example of mixing anaerobic work with aerobic. Every time you start the row, your heart rate will be elevated (MUCH elevated.) This helps train your ability to operate at limited respiration, and at a maxed metabolic rate. In simpler terms, it helps you become more efficient at lowering your heart rate while in an aerobic 'zone.'
Interval training like this also helps you break down fat faster over the long term, since you'll need to become more efficient at using energy sources that are available when they're needed.