Part 1
3 rounds
1 min rowing
5+5 single arm db power clean&jerk
10 weighted box step ups
:20-30 Knee tuck hold

Part 2
3 rounds
1 min bike / air bike
10+10 single arm db row
10 tempo goblet squats
20-30 weighted russian twits

Part 3
3 rounds
1 min ski erg
10 barbell z-press
10 barbell good morning
:40-60 Plank Hold