1min on - 3min off x6, alternate between a and b:
a) 5-10 air squat - 5-10 dl - amrap no-jump burpee
b) 6-12 s.a. db thruster - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.