Part 1.

50 Rows (cal)
40 One Arm Kettlebell Clean And Press, 53 lbs
30 Floor Wipers, 135/95 lbs
20 Medicine Ball Push Ups 20 /14 lbs
10 Power Cleans, 135/95 lbs
5 Shoulder Press, 135/95 lbs

KB must be pressed, not push pressed or jerked.
Medicine Ball Push-ups are done with one hand on ball, on hand on floor. Roll ball to other side after each pushup.

Part 2. (10 minutes)

5 rounds of:

1 min Plank Hold
1 min Rest

This is not a timed workout.