Engage

Warmup
3 rounds
1 min cardio
50' easy sled
10 Plate shoulder raises (full range of motion overhead)
30 sec flutter kicks

Each round of this workout is 7 min of work.
Sprint the cardio, spend 2 minutes accumulating max pullups or ring rows, then finish with 4 min max distance sled push and or push/ drag

Repeat if desired... depending on effort