10 metre bear crawl
5 Dumbbell front squats
5 Inch worms
Every 60 seconds for 5 rounds,
3 Deadlifts at 50% intended first set weight
5 Strict ring dips
Keep the deadlifts fast and snappy, and reset each rep on the floor.
5 reps each arm, use an appropriately weighted kettlebell to get all 5 on your non-dominant arm first.