Segment 1 (warmup):
Face pulls 2×15
Behind the neck press 2×10
Ring push-ups 2×10
Bent over rows 2×15
Clapping pushups 2×5

Segment 2:
With a partner
For time:
100 cal row
100 DB one arm snatch (Rx: 50/35 S1: 35/20 S2: 25/15)
*One partner rows while other partner Snatches

Segment 3:
Accumulate 5 minutes:
Wall Squat Hold, at 90 degrees