7-10 rounds, E5MOM:

Assault 20/15kcal (or row)
Round of C2B Cindy

5 C2B
10 Push-Up
15 Air Squat

Start a new round every 5th minute. Keep a steady, but fast pace. You should have at least 2min rest between rounds. Badasses scale the Assault/Row to 30/20kcal.