Training 3x3
1:00 Row 200m
1:00 Shoulder Press 2xDB
1:00 SkiErg 200m
1:00 Plank Hold
1:00 Echo Bike 10Cals

Then

3x3
1:00 Ladder Drills
1:00 Bulgarian Bag Clean & Swings
1:00 60# DBall Shoulder Toss
1:00 Break Fall to Stand Up to Burpee
1:00 Ground & Pound Bag Work