Rowing:

2 mins hard/1 min easy x 8

5 Rounds:

12 Double KB floor press
10 Evil wheel
30 Second hang from bar

45 seconds work/15 sec rest x 3 rounds of:

Burpees
Alternating reverse lunges
Push ups
Squats
Mountain climbers
Squat jumps
Dips
Swings
Lateral hops
Plank