Every 3:00 for 15:00 (5 sets)
10 Dumbbell bench press
10 Supine ring rows

-then-

For Quality, EMOM 6:00 (6 sets) of:
5 Pull-ups
10 Push-ups
15 Squats
After the 6th minute finish with a 400m run at a moderate pace
*Wear a vest or body armor if planning to do Murph vested