Dynamic warmup (10 min)
Front Squat -5x6
Thruster - 3x12
BB Bent Over Row - 4x15
Farmer Carry's - using at least 35# plate/arm, walk 4x100m; rest as needed.
Clapping Push Up - 5x15; rest as needed between sets.
Pull-Ups - 3x max PU; rest as needed between sets.
Toes to Bar - 5x15; 1 min rest/set
Cardio
Row - 2x2000m row; 1:1 work/rest ratio (i.e. 4 min row/4 min rest)
Static stretch (10-20 min)