2 rounds of 40s on / 20s off
:40 kb swings
:40 side suitcase carrying (R/L)
:40 plank hold
:40 hr push ups (easy pace)
:40 sec of rowing

then 1 round
10 inch worms
10 weighted pass throughs (add +1,25 or 2,5kg plate to stick)
20+20 sec wall pec strech
20+20 tricep strech

then start to build work weights on floor presses