150 goblet lunges
EMOM starting @0:00 perform 3 burpees
20 single arm strict press (10/10)
20 single arm dumbbell row (10/10)
20 paused mountain climbers (pause when knee is forward)
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.