Warmup:
Some PVC squats
Then 2 rounds of:
15 pushups
10 medicine ball cleans
150m row

Workout:
4 rounds of:
10 burpee box jumps (18")
15 ring dips (I tried for real ring dips but quickly went to band assistance)
10 knees-to-elbows

Some crappy time cause my first round was slow in figuring out I couldn't do what I wanted to do, and then I just made myself more tired for the rest of the rounds.