1min on - 3min off x6, alternate between a and b:
a) 10 air squat - 10 dl (100 / 70 / 50%) - amrap lateral bar over burpee
b) 6+6 s.a. db thruster (22,5 / 15) - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.