10 minutes single hand KB swings - 35 seconds of work/25 seconds of rest

then:

3 Rounds of: 35 seconds work/25 seconds rest of:

BB bench press
1 Arm bent over rows - left
1 Arm bent over rows - right
Step ups - left
Step ups - right
Mountain climbers
Plank
Deadlifts
Clean and press - left
Clean and press - right