Row:

30 seconds hard/30 seconds easy

x 20

Amrap 10 minutes:

6 Band overhead press
6 Lunges - L/R
6 RDL

Amrap 8 minutes:

5 Push ups
5 Bulgarian split squats L/R
6 TRX rows
10 Evil wheel

10/15/20/15/10 reps of:

KB swings
Dips
Hanging knee raises