Start on any circuit: 
C1: 4X12. Rest 1 min after set. 
TRX Single Arm Row 
KB Suitcase Row (35/25)

C2: 4X12. Rest 1 min after set. 
Pause Inclined Plate Y’s (10/5’s) 
Pause Scapular Pull-ups 
Iso Bird Dog (30 sec ea.)

C3: For time: 20-15-10-5. 
Jump Rope (X10) 
BB Core Roll-outs (135/105) 
Starfish Sit-up RL=1