Bench Press on the min every min for 12 min of 225#

then,

work up to a 3RM Front Squat
Chipper - 10x Front Squats at 90% of 3RM, 75 Burpee Pull Ups, buddy carry

6 rounds of:

max calorie row for 1 min
max KB swings 55# in 1 min

no rest between rounds.