Warm-up 3 rounds
10 bear squat
4 hand walk
10 toe touch
10 fish out of water

5 rounds
KB swings 20-30-20-30-20
Push-ups 40-20-10-20-40
Pull-ups 8-8-5-8-8
Dips 8-12-8-10-8
Deadlift-row-clean-press 4-4-4-4-4

Strength:
DB Bench Press
Elevated Rows