Warmup:
400m Run slowly
3 Rounds quickly
30 Jumping Jacks
15 Air Squats
10 Box Jumps
10 Pass Throughs
50m of high knee skipping-there
Toy soldiers back

Strength:
Back Squat 5-5-5-Max Reps-5-5-5
In between rounds work on static holds on the rings

Workout:
2 Rounds
1000m Row
50 Overhead Lunges

If you do not have a 1RM for any of the following, please find one:
Back Squat
Shoulder Press
Clean and Jerk
Deadlift