Warm up
Right-Arm Suitcase Deadlift & Hold x 5 reps
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

Accessory Work
Three sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Split Squats x 12 reps
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping lunges without weight.

Conditioning
Complete as many rounds and reps as possible in 14 minutes of:
20 Calories of Assault Bike
40 Air Squats