3 Front Squats on Min Every Min for 10 min (around 75% max)
3x 500m TT Row (all out efforts with unlimited rest)
...then 3x (2:00 of Burpies) with around 3 min of rest until recovered
Notes: These are all out sprint efforts so make sure your heart-rate and respiratory rate are adequately recovered before the next interval.
Don't worry about the lack of volume, you will get it tomorrow