Warm up for this as you like to, use light to moderate weights.
rest as needed bwn parts

Part 1
3 rounds
1min 20s easy rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
1min 20s easy air bike
10+10 side plank hip touches (pause at top)
10 tempo goblet squat 16/24kg
5-10 strict chin ups (moderate feel)

Part 3
3 rounds
1 min 20s crossover single unders or easy ski
5-10 tempo push up
10+10 kb gorilla rpw
10 ab wheel roll outs