3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
rest 1.5-2.5 min bwn sets

Every min for 15 minutes
min 1 - db power clean&push press x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - kipping knees to elbows / toes to bars x 8-12 reps