4 Rounds of:

Single kb clean - clean + clean and lunge + clean and lunge and press
Alternate - 5 each side - 10 total
15 KB RDL
20 Alternating goblet step ups
500m row

Then:

30 Second batwing hold
10 Single arm bent over rows
x 3

10 Supine rows
200m Farmer's walk
x 3

Barbell front racked hold 30 seconds on/30 seconds off x 4