I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on.
Ruck– Parking lot loop
2min Ruck Plank
20 Squats
20 Lunges (10 ea leg)
20 Dead lifts
20 Calf Raises
Ruck with Sandbag, bag toss at pillars
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
20 Overhead Press
20 Curls
20 Bent-Over rows
Ruck – Big loop
10 Bent-Over rows and 10 Upright rows
20 V-Ups
20 Flutters w/ press
20 Side Bends
20 Simbas
Farmer Carry – Parking lot loop
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
10 Overhead Toss
10 Man-Makers
Ruck – Parking lot loop

Back to COT for some Mary.