4 rounds for quality:
12 Single arm DB bench press L+R
12 Single arm DB bent over row L+R
Rest as needed

Then

4 rounds for quality:
10 Single arm DB bicep curl L+R
10 DB skull crushers
Rest as needed

Then

EMOM16 (4 rounds):
10 DB single arm front rack lunge step (5L+5R)
15 Squat jumps
20 Mountain climbers (2=1)
Rest