Warm-up:
200m Run then 3rds of:
5 Ring Row + 30sec Ring Support Hold
Double Kettlebell Overhead Walk

Strength:
1a) Tempo Bench Press @32X1 3×3
1b) Strict Weighted Pull-up 3×3

As many reps as possible in 3 minutes:
Row x 18/15 calories
Burpees over the Erg x 15 reps
Toes-to-Bar x Max Reps
Rest 3 minutes. Repeat for 4 sets

Or

As many rounds and reps as possible in 3 minutes:
Row x 15/12 calories
Burpees over the Erg* x 12 reps
Hanging Knee Raises x Max Reps
Rest 3 minutes. Repeat for 4 sets