3 Rounds of:

500m row
15 Single arm KB swings L/R
5 Push ups
10 TRX rows

8/6/4 reps of;

Bench press
Power cleans
Front squats
Military press

5 Rounds of:

30 Seconds alternating floor press
30 Seconds BB RDL
30 Seconds Knees to chest
120 Seconds skipping

15 seconds rest between exercises
1 minute rest between rounds