5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll

Then

Into: 2 Rounds
10 x Side Plank Hip Touches
10 x Worlds Greatest Stretch
10 x Squat Hold To Front Raise

3 Rounds 

A1) 8 x Single Arm Db Deficit Deadlifts 

A2) 8 x Single Arm Db Neutral Curl to Overhead Press

A3) 12 x Hollow Rocks 

60s Rest Between Sets

Minute 0-6 : AMRAP

20 x Single Arm Dumbbell Deadlifts 15/22.5
10 x Alt Front Rack Dumbell Reverse Lunges
12/16cal  Ski/Row 

Minute 6-8
Rest 

Minute 8-14 : 3 Rounds For Time..

20 x Db Hang Clean & Press 15/22.5kg
6 x Single Arm Devils Press
12/16cal Bike Erg 

Minute 14-16
Rest

Minute 16-22 : Every Minute Complete The Following.. 

Min 1: 12 x Single Arm Dumbbell Clusters 15/22.5kg
Min 2: 12 x Box Jump Overs