A)
3 sets of:
16-20 KB seesaw row
8-10 single leg goblet squats to target/side
6-8 KB windmill/side
rest 2 mins. between sets

B)
3 rounds (1 minute for max reps each station)
1: sumo deadlift high pull
2: sit ups
2: single arm KB push press
3: up downs
4: rest