10 minutes row as hard and fast as you can

then:

12 TRX push ups
12 Sandbag row + clean
12 T-stands
x4

12 KB seesaw press
12 SB Roll outs
12 Dips
x4

"Rapid end"

5 Minutes as many rounds as possible of:

8 Walking lunges each leg
5 Bear hug squats