Warm up/cardio: Run for 15 minutes or 15 min of :40 on/:20 on of any of, or a combo of, the following:
Jump rope
Up down
Bike
Row

4 sets of 12
Chest supported incline DB row

4 sets of 10
Strict pull-ups (band assisted or weighted depending on strength level)

4 sets of 8
Barbell Row

Finisher:
100 American KB swings in as few sets as possible(must be able to get 20 unbroken on first set)

EXTRA

20-35-50
Alternating DB Snatch 50/35
Box Jump Over 24/20