2 rounds
On this you can start any movement you like to do full round.
2 minutes of ergo
10 box step overs side ways
10 GTOH with plate
10 ring row
30+30 sec side plank hold
30 sec push up plank hold
rest 1 min

3 rounds
20 box step ups, alt leg. You can use light extra weight.
10+10 One arm db row @ moderate heavy
rest 1-2 min

3 rounds
20 db snatches @light/moderate weight
10 ring push ups (scale to normal push ups)
rest 1-2 min

Finisher
3 rounds
20 kb swings @ light/moderate
20 abmat sit ups
rest 1 min

Goal is to go by quality effort, not max speed. Take it easier than you would normally do. Again, you are the one to pick the pace.