Every 5 min x 6:
A) For time:
800m Run/ or row 1000/800m

B) For time:
20 Russian KB Swings @24/16kg
20 Sit-ups
20 Box jumps @60/50cm
20 Push-ups / Kneeling

Alternate "A" and "B" ! ( 3 sets each)

EXTRA :
Every 90" for 5 sets do:
Arch Hold, 30 secs