Mobilize, then:

2 sets of:

:30 sec plank
15 kb swings
10 cal ski erg
5 box Jumps

A.

Three sets of:
DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Elevated Ring-Rows x 6-8 reps @ 2111 (place a small box or plate underneath your heels to bring your body closer to parallel with the ground)
Rest 45 seconds

B.
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500/400 Meters
Double-Unders x 40 reps
Assault Bike x 15 calories
Push-Ups x 20 reps

C. Nothing! Lol, good week!