From 0:00-10:00:
350 m row
10 goblet squats 16/12 kg
25 double unders

From 10:00-20:00:
300 m run
12 alternating box step ups
10 push ups

From 20:00-30:00:
30/25 cal bike
30+30 m single DB overhead carry 30/20 lb
15 m quadruped crawl

From 30:00-40:00:
20 cal ski
15 sit ups
10 alternating med ball over the shoulder 30/20 lb