Warm Up:
3 Rounds
7 Empty Bar Strict Press
6 Empty Bar Bent Over Rows
5 Burpess

Strength:
Strict Press OR BENCH PRESS
3×3 65%
3×3 70%
3×2 75%
2×2 80%

Workout:
4 Rounds
400m Run
15 Sit ups
12 Strict Pull Ups INT-Kipping Pull Ups BEG-Banded/Jumping/Ring Rows
9 Strict Knees to Elbows INT-Kipping K2E BEG-Knee Raises
The time to aim for is about 15-25 Minutes. Scale accordingly, try to pick a movement progression you can stay with the whole time for this workout.