Warm-up: Tabata Speed Steps.
10,9,8,7,6,5,4,3,2,1 of Lunges (each leg), Pushups, Jumping Jacks, Situps, Rollups (1 or 2 feet)
Scale: Planks => On hands, Push-ups => Box/Bench/Chair, Rollups => Use hand if needed.
Notes: Good amount of volume but movements are a good variety, you should be able to keep moving pretty quickly though this WOD.
Alternate (On your own):
Part 1: Use a weight vest
Part 2: 10,9,8,7,6,5,4,3,2,1 of Front Rack Lunges (Empty bar), Pushups, Power Snatch (Empty bar), Sit-ups, Pistol Rollups (Alternate legs)
Cooldown: Roll Back – 1 min, Ball on Glutes – 1 min each side