Warm Up:
Coach's Choice

4 min LAX Ball Shoulder Smash

Three rounds of:
Single arm dumbbell bent over rows x 10 each arm
Kettlebell oblique side bends x 15 per side
Pushups with tempo 31×1 x 10-12 reps (3 sec down, 1 sec at bottom, explode up, 1 sec at top)
Rest 1:30 after the three movements

Three rounds of 1:00 max effort: 
Row for calories –
Single arm DB snatches  
Abmat sit ups  
Ring rows
Burpee slam balls (30/20) 
1:00 Rest