3 Rounds of:

12 Sandbag cleans
40 Second plank
15 Stability ball roll outs

3 Rounds of:

12 Renegade rows
25 Stability ball hamstring curls
20 walking lunges - with sandbag shouldered (shoulder sandbag on different shoulder every 2 reps)

3 Rounds of:

12 Push ups
25 Sandbag bent over rows
12 Dips

Then:

35 seconds work/25 seconds rest:

Single arm KB swings x 10