Warmup:
500m row
active stretch

3 rounds of:
3 back squat 45-95-145
5 inchworm pushups
5 Russion kb swing (12 kg)


Workout:
Back squat 3-3-3 @ 145-155-165, 3 minute rest between sets

Then 4 rounds for max reps/calories of:
30 seconds row
30 seconds pushup
30 seconds pullup
rest 2 minutes - active/walking

30 (9,11,10)
32 (10,13,9)
31 (9,13,9)
30 (10,12,8)
123 total