Every 5 mins for 30 mins do:

Row, 500/400 m

8 Strict Pull-ups

12 Toes-to-bars

16 Push-ups

If Short on Rowers then Stagger Start 2:30 min

MODIFICATIONS

ROW
Reduce Distance

8 STRICT PULL UPS
Reduce Reps (6-4-2)
Banded Strict Pull Ups
Ring Rows

12 TOES TO BAR
Reduce Reps ( 9-6-3)
Toes to Vicinity
Knee Raises

16 Push Ups
Reduce Reps (12-8-4)
Knee Push Ups
Elevated Push Up