4 Rounds:

10 Front squats
10 Single arm bent over rows - each
15 Band pull aparts

4 Rounds:

10 Hack squats
30 Second batwing hold
10 Palloff press - each

3 Rounds:

10 Single leg press - each
10 Single DB floor press - each

3 Rounds:

10 Front leg elevated split squat - each
10 KB high pulls
15 TRX squat jumps